WOD: Saturday, August 11th, 2018

Posted August 10, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

PVC Lateral Hop Tabata – 2 Minutes
PVC Pass Throughs – 15 Reps
Banded Shoulder Stretch – 1 Minute per side

Pre-Game: 4 Rounds

30 Double Unders
3 Power Clean and Jerks (ascending weights)
:15s Handstand Hold OR Plank

Workout: 3 Cycles

4 Rounds per cycle

3 Power Clean and Jerks (165/110)
6 Handstand Push ups
9 Air Squats

B/W Cycles: 500 Meter Run

*HSPU Scale= 6 Hand Release push ups

**If it is raining, substitute, Calorie Bike (40/25), Calorie Row (50/35), OR 500 Meter Air Runner

Strength: Bench Press + Dumbbell Fly’s

5 sets of 5 Reps + 10 DB Fly’s

Core: 5 Rounds

15 V-Ups
30 Bicycles

WOD: Friday, September 13th, 2024

Warm-up: Group Dynamic

2 minutes of movements
:20s Lateral Hops, Air Squats, Up-Downs
Pigeon Stretch – 1 Minute per side

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Strength-Endurance: Every 2:30 Minutes x 5 Rounds

200 Meter Run
2 Squat Cleans

*Can be done as touch n’ go or drop singles

*Start light (around 60%) and build

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Workout: 3 Intervals (1 Minute Stations / :15s Transition)

Station1: Max Box Jump Overs (24”/20”)
Station2: Max Front Squats (95/65)
Station3: Max Calorie Row/Bike/Runner/Ski
Station4: Rest

*3 Scores:

Total accumulated reps through all 3 working stations
Brand new score for each interval

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Cardio Option: Workout: 3 Intervals (1 Minute Stations / :15s Transition)

Station1: Max Box Jump Overs (24”/20”)
Station2: Max KB/DB Goblet Squats (24K/16K)(50/35)
Station3: Max Calorie Row/Bike/Runner/Ski
Station4: Rest

*3 Scores:

Total accumulated reps through all 3 working stations
Brand new score for each interval

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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