WOD: Sunday, August 5th, 2018

Posted July 24, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Jumping Jacks – 25 Reps
PVC Pass Throughs – 15 Reps
Banded front rack stretch – 1 Minute per side

Pre Game: 4 Rounds

30 Double Unders
3 Power Cleans (ascending weights)
:15s Plank on Hands

Workout: “The Chief”

5 x (3 min AMRAP / 1 min of rest)

3 Power Cleans (135/95)
6 Push ups
9 Air Squats

*Pick up where you left off after 1 min of rest, score is total rounds across all 5 AMRAPS

Accessory Work: Single Arm Rows

5 sets x 8 Reps each side of single arm DB Rows

Core: 4 Rounds

30 Bicycles
30 Muffin Toppers (25/15)

WOD: Tuesday, December 10th, 2024

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
Banded Shoulder Stretch – 1 Minute per side

——————————————————————————————————–

Pre-Game: 4 Rounds

Run to the end of the driveway
3 Power Snatches (ascending weights)
:15s Handstand Hold OR Plank on hands

——————————————————————————————————–

Workout: For Time

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
8 Power Snatches (105/75)

-Then-

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Alt DB Snatches (50/35)

*RX+: 8 PS (135/95) OR 6 Wall Facing HSPU

*CRX: 8 PS (135/95) AND 6 Wall Facing HSPU

*HSPU Scaling Options:

Scale Reps or Distance with ab-mats
Hand Release Push ups (12 Reps)
Med-Ball Push Press (16 Reps)

——————————————————————————————————–

Cardio Option: For Time

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Rage Balls (20/15)

-Then-

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Alt DB Snatches (50/35)

——————————————————————————————————–

Core: 4 Rounds

30 Mountain Climbers
:30s Side Plank (per side)

Posted in Workout of the Day | Comments Off

Gym Lead Machine