WOD: Saturday, June 30th, 2018

Posted June 29, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

2 Minutes of Movement
:20s of high knees, butt kicks, pvc lateral hops
Sumo Inchworm Push ups (5-4-3-2-1)
PVC Lat Stretch – 1 Minute per side

Pre-Game: 4 Rounds (12 Minute Cap)

Run the Stairs
3 Power Snatches (ascending weights)
5 Atomic Sit ups (25/15)

Workout: 5 Rounds

6 Power Snatches (135/95)
12 Bar Over Burpees
18 Ab-Mat Sit ups

B/W Rounds: 200 Meter Run

Fitness Rx: 5 Rounds

9 Power Snatches (95/65)
12 Bar Over Burpees
18 Ab-Mat sit ups

B/W Rounds: 200 Meter Run

Strength/Accessory: Weighted Rows

5 sets of 10 Barbell Rows OR Dumbbell Rows

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

WOD: Friday, September 13th, 2024

Warm-up: Group Dynamic

2 minutes of movements
:20s Lateral Hops, Air Squats, Up-Downs
Pigeon Stretch – 1 Minute per side

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Strength-Endurance: Every 2:30 Minutes x 5 Rounds

200 Meter Run
2 Squat Cleans

*Can be done as touch n’ go or drop singles

*Start light (around 60%) and build

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Workout: 3 Intervals (1 Minute Stations / :15s Transition)

Station1: Max Box Jump Overs (24”/20”)
Station2: Max Front Squats (95/65)
Station3: Max Calorie Row/Bike/Runner/Ski
Station4: Rest

*3 Scores:

Total accumulated reps through all 3 working stations
Brand new score for each interval

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Cardio Option: Workout: 3 Intervals (1 Minute Stations / :15s Transition)

Station1: Max Box Jump Overs (24”/20”)
Station2: Max KB/DB Goblet Squats (24K/16K)(50/35)
Station3: Max Calorie Row/Bike/Runner/Ski
Station4: Rest

*3 Scores:

Total accumulated reps through all 3 working stations
Brand new score for each interval

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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