WOD: Friday, September 7th, 2018

Posted September 6, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

PVC Lateral hop Tabata – 2 Minutes
Sumo Inchworm Push ups – (5-4-3-2-1)

Pre-Game: 4 Rounds

Run the Stairs
5 Sumo Deadlift High Pulls
:20s Plank on Hands

Workout: 4 Rounds

400 Meter Run
30 Ab-Mat Sit ups
20 Sumo Deadlift High Pulls (75/55)
10 Ring/Matador Dips

CRX: 4 Rounds

400 Meter Run
30 Ab-Mat Sit ups
20 Sumo Deadlift High Pulls (95/65)
5 Ring/Bar Muscle Ups

Cardio Option: 4 Rounds

400 Meter Run
21 GHD Sit ups
15 KB Swings (24k/16k)
9 Rage Balls (20/15)

Core: 5 Rounds

15 GHD Sit-Ups
15 GHD Back extensions

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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