WOD: Monday, August 6th, 2018

Posted August 5, 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
Pigeon Stretch – 1 Minute per side

Strength: Snatch (12-15 Mins)

5 Sets x 1 Rep @95-97% of 1-Rep max

*Snatches can be squat or Power

**Last week before test week, get comfortable with the heavy percentages!

Workout: 3 Cycles

3 Rounds per cycle

7 Hang Power Snatches (75/55)
7 Box Jump Overs (24/20)

B/W Cycles: Calorie Row (50/35) OR Calorie Bike/Runner (40/25)

Core: 4 Rounds

20 Kick the Ceilings
20 Reach the Ceilings

WOD: Tuesday, December 3rd, 2024

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap)

1 Minute Row/Ski/Bike
3 Hang Power Snatches (ascending weights)
1 Wall Walk

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Workout: AMRAP x 20 Minutes

2 Wall Walks
6 Hang Power Snatches (115/85)
36 Double Unders

*Every 4 Minutes (not including 0:00) complete:

(12/8) Calorie Row/Ski OR (12/8) Calorie Bike

*CRX: 4 Hang Power Snatch (135/95)

*One score: total # of rounds + reps completed in 20 minutes

*Wall Walk Scaling Options:

Scale Reps or Distance
Plyo Box Wall Walks (4 Reps)

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Cardio Option: AMRAP x 20 Minutes

2 Wall Walks
12 Hang DB Snatches (50/35) * 6 per side
36 Double Unders

*Every 4 Minutes (not including 0:00) complete:

(12/8) Calorie Row/Ski OR (12/8) Calorie Bike

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Core: 4 Rounds

30 Bicycle Crunches
:30s Hollow Hold

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