WORKOUTS POSTED IN ADVANCE

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

Workouts have been posted a week and a half in advance. Please make sure you check the right date for the correct workout of the day. ENJOY 🙂

WOD: Friday, October 16th, 2026

Group Dynamic Warmup:

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
Banded Shoulder Stretch – 1 Min per side

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Strength: Jerk (17 Minutes)

Establish a new 1 Rep Max

*Retest either Split or Push Jerk from week 1

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Workout: For Time

4 Rounds

350 Meter Row/Ski OR 900 M Bike
30 Med-Ball Push Press (20/14)
15 Plank Plate Step Ups (45)

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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