WOD: Thursday, September 13th, 2018

Posted September 12, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
High Knees – 1 Lap
Butt Kicks – 1 Lap
Frankenstein Kicks – 1 Lap
Couch Stretch – 1 Minute per side

Pre-Game: 4 Rounds

Run the Stairs
3 Back Rack Lunges (ascending weights) *each leg
5 KB Goblet Squats (16k/12k)

Workout: 3 Rounds

30 Alternating Back Rack Lunges (95/65)
30 Bar Over Burpees
30 Wall Balls (20/14)

Core: 4 Rounds

15 Ab-Wheels
30 Muffin Toppers (35/25)

WOD: Thursday, September 28th, 2023

Warm-up: Group Dynamic

Med-Ball Squat Tabata – 2 Minutes
:20s Bottom of Squat hold – :10s of MB Squats
Pigeon Stretch – 1 Minute per side

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Strength-Endurance: Every 2:30 x 5 Rounds

200 Meter Run
5 Back Squats (increasing weight per round)

*Start around 60% of 1RM and build

*Last set should be a tough set of 5 but NO failing!

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Workout: Every 3 Minutes x 6 Rounds

200 Meter Run

-in remaining time complete max reps:

Rd1 and 4: Max Box Jump Overs (24”/20”)
Rd2 and 5: Max DB/KB Goblet Squats (50/35)(24K/16K)
Rd3 and 6: Max Weighted Ab-Mat Sit Ups (20/14)

*3 Separate scores:

One score for total BJO, Goblet Squats, and ABSU

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Core: 4 Rounds

10 Banded Pallof Presses
10 Banded Rotations

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