WOD: Wednesday, September 12th, 2018

Posted September 11, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
PVC Lat Stretch – :30s each direction
Samson Stretch – 1 Minute per side

Pre-Game: 4 Rounds

150 Meter Row OR 100 Meter Air Runner
5 Atomic Sit ups (25/15)
3 Clusters (ascending weights)

Workout: 5 Rounds (3 Minutes of Work/ :90s of Rest)

12 Clusters (115/85)
8 Pull Ups
Max Calorie Row/Bike/Air Runner

*Score is total number of calories per round, each round starts back at 0

Skill Work: Rope Climbs

Working on linking your feet or legless climbs

Core: 4 Rounds

15 V-Ups
:30s Superman Hold

WOD: Sunday, October 1st, 2023

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap)

100 Meter Run
3 Hang Power Snatches (ascending weights)
5 SLOW Knee Raises OR 5 Strict Toes to Bar

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Workout: For Time

Buy In: 500 Meter Med-ball Run (20/14)

-Then-

16 – 14 – 12 – 10 – 8

Toes to Bar

8 – 7 – 6 – 5 – 4

Hang Power Snatches (115/85)

-Then-

Buy Out: 500 Meter Med-ball Run (20/14)

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Cardio Option: For Time

Buy In: 500 Meter Med-ball Run (20/14)

-Then-

16 – 14 – 12 – 10 – 8

Toes to Bar
DB Hang Snatches (50/35) *half per side

-Then-

Buy Out: 500 Meter Med-ball Run (20/14)

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Core: 4 Rounds

15 Ab-Wheels
30 Bicycle Crunches

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