WOD: Saturday, September 15th, 2018

Posted September 14, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
Banded Lat pull downs – 10 Reps per side
Banded Shoulder Stretch – 1 Minute per side

Pre-Game: 4 Rounds (10 Minute cap)

Run the stairs
3 Power Snatches (ascending weights)
:10s Knee Raise hold from the pull up bar

Workout: For Time

Run 300 Meters
10 Toes 2 Bar
12 Power Snatches (95/65)

Run 300 Meters
10 Toes 2 Bar
9 Power Snatches (115/75)

Run 300 Meters
10 Toes 2 Bar
6 Power Snatches (135/85)

Run 300 Meters
10 Toes 2 Bar
3 Power Snatches (155/95)

Strength: Bench Press

4 sets x 10 Reps

*Work to a heavy set of 10

Core: 4 Rounds

30 Bicycles
30 Russian Twists (25/15)

WOD: Friday, August 12th, 2022

Warm-up: Group Dynamic

Sumo Inchworm Push Ups -5-4-3-2-1 Reps
PVC Pass Through – 10 SLOW Reps
PVC Shoulder/Lat Stretch – :30s per side x3

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Strength: Push Press (15 Minutes)

Establish a heavy single

*Warm up Rep Scheme: 5-5-3-3-1-1-1-1-1-etc..

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Workout: AMRAP + For Time

Part A – AMRAP x 12 Minutes

24 Double Unders
12 Sumo Deadlift High Pulls (75/55)
6 Handstand Push Ups

-Rest 2 Minutes-

Part B – For Time

200 Meter Run
12 Sumo Deadlift High Pulls (75/55)
12 Handstand Push Ups
12 Sumo Deadlift High Pulls (75/55)
200 Meter Run

*Two scores – Rounds + reps for Part A and time for Part B

HSPU Scaling Options:

Plyo Box HSPU (6 Reps)
Hand Release Push Ups (12 Reps)
Med-Ball Push Press (12 Reps) (20/14)

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Cardio Option: AMRAP + For Time

Part A – AMRAP x 12 Minutes

24 Double Unders
12 American KB Swings (24K/16K)
6 Handstand Push Ups

-Rest 2 Minutes-

Part B – For Time

200 Meter Run
12 American KB Swings (24K/16K)
12 Handstand Push Ups
12 American KB Swings (24K/16K)
200 Meter Run

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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