WOD: Wednesday, September 5th, 2018

Posted September 4, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
PVC lat stretch – :30s each direction
Frog Stretch – 1:30 HOLD

Pre-Game: 4 Rounds

Run the Stairs
5 Overhead Squats (ascending weights)
:10s active hang from the pull up bar

Workout: 3 Cycles (2 Rounds per cycle)

36 Double Unders
12 Overhead Squats (95/65)
6 Chest 2 Bar Pull ups

B/W Cycles: Calorie Row (50/35), Calorie Bike/Runner (40/25), 500 Meter Outdoor Run

Endurance: Assault Bike Tabata

:20s on, :10s off x 8 sets

Core: 4 Rounds

20 Reach the ceilings with plate (25/15)
20 Kick the ceilings

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

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Pre-Game: 4 Rounds

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

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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)

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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)

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Core: 4 Rounds

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

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