WOD: Friday, August 10th, 2018

Posted August 9, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
Banded Lat Pull downs – 10 Reps Per Side
Banded Shoulder Rotations – 10 Reps Per side

Strength: Split Jerk (12-15 Minutes)

5 sets x 1 Rep @95-97% of 1-rep max

Workout: 4 Rounds (3 Minutes of work/ 1 Minute of Rest)

Calorie Row/Bike/Runner (15/10)
10 Toes 2 Bar
Max Overhead Squats (95/65)

*Score is a running count through all 4 Rounds

Cardio Option: 3 Rounds

50 Double Unders
30 GHD Sit ups
10 American KB Swings (24k/16k)

B/W Rounds: 300 Meter Run

Core: 5 Rounds

15 GHD Sit ups
15 GHD Back Extensions

WOD: Friday, January 17th, 2025

Warm-up: Group Dynamic

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Lat/Samson Stretch – 1 Minute per side

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Strength: Strict Press (17 Minutes)

Establish a new 1 Rep Max

*Warm Up Rep Scheme:

5-5-3-3-1-1-1-1-1-etc..

*Make sure you rest between heavy attempts!

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Workout: Ladder + For Time

Part A – Ladder x 12 Minutes

4, 6, 8, 10, 12, 14, 16, 18, 20, etc…

Calorie Row/Bike/Runner/Ski
DB Hang Snatches (50/35) *half per side
Pull Ups

-Rest 2 Minutes-

Part B – For Time

250 M Row/Ski / 200 M Run / 600 Meter Bike
10 DB Snatches (50/35) *half per side
250 M Row/Ski / 200 M Run / 600 Meter Bike

*CRX: Bar/Ring Muscle Ups (2-3-4-5-6-7-8-9-10-etc..)

*Two Scores:

Last Full Round completed + Partial reps on Part A
Time for Part B

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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