WOD: Sunday, July 1st, 2018

Posted June 30, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
PVC Pass Throughs – 15 Reps
Frog Stretch – 1:30 Hold

Pre-Game: 4 Rounds

Run the Stairs
5 Thrusters (ascending weights)
3 Strict Pull ups OR 5 Ring Rows

Workout: AMRAP x 20 Mins

Calorie Row/Bike/Runner (21/18)
15 Thrusters (75/55)
9 Pull Ups

Endurance: Runner Intervals

4 sets – :30s Hard + :30s easy

Core: 4 Rounds

30 Russian Twists
30 Muffin Toppers (25/15)

WOD: Sunday, August 16th, 2026

Group Dynamic Warmup:

PVC Overhead Squat Tabata – 2 Minutes
:20s Bottom of squat hold – :10s of PVC OHS
PVC Lat/Shoulder Stretch – :30s per side x3

—————————————————————————————————-

Pre-Game: 3 Rounds

200 Meter Run
3 Overhead Squats (ascending weights)
5 Med-Ball Push Press (at workout weight)

——————————————————————————————————–

Workout: AMRAP + For Time

Part A – AMRAP x 12 Minutes

200 Meter Run
12 Med-Ball Push Press (20/14)
6 Overhead Squats (115/75)

-Rest 2 Minutes-

Part B – For Time

800 Meter Run

*Two Scores:

Rounds + Reps for Part A
Time for Part B
200 M Run = 2 Reps for Part A

——————————————————————————————————–

Cardio Option: AMRAP + For Time

Part A – AMRAP x 12 Minutes

200 Meter Run
12 Med-Ball Push Press (20/14)
6 Atomic Sit Ups (25/15)

-Rest 2 Minutes-

Part B – For Time

800 Meter Run

——————————————————————————————————–

Core: 4 Rounds

10 Turkish Sit Ups (20/15)
10 KB Pull Throughs (16K/12K)

Posted in Workout of the Day | Comments Off