WOD: Friday, September 14th, 2018

Posted September 13, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

PVC Lateral Hop Tabata- 2 Minutes
Frog Stretch – 1:30 Hold

Strength: Pause Front Squat (12-15 Minutes)

Build to a one rep max pause front squat

*Hold the bottom position for 3 seconds

Workout: AMRAP x 18 Minutes

36 Double Unders
12 Shoulder To Overhead (85/60)
3 Rope Climbs

*Rope Climb Modification = 2:1 Rope Ascents (6 reps)

Cardio Option: AMRAP x 18 Minutes

300 Meter Run
15 GHD Sit ups
30 Double Unders
15 Jump Squats

Core: 5 Rounds

15 GHD Sit-Ups
15 GHD Back Extensions

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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