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: Thursday, March 30th, 2023 (Burpee Day 60)

Warm-up: Group Dynamic

2 Minutes of movement
:20s of high knees, bodyweight lunges, burpees
Couch Stretch – 1 Minute per side

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Pre-Game: EMOM x 9 Minutes

Min1: :45s Row/Bike/Runner/Ski (increasing intensity)
Min2: 6 Alternating Front Rack Lunges (ascending weights)
Min3: 3 Strict Pull Ups + :10s Chin Over Bar Hold

*Can sub in 5 Ring Rows + :10s Ring Row hold

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Workout: 2 Intervals

AMRAP x 2 Minutes

Max Calorie Row/Bike/Runner/Ski

-Rest :30s-

AMRAP x 6 Minutes

12 Alternating Front Rack Lunges (115/85)
6 Pull Ups

-Rest 2 Minutes and repeat-

*CRX: 3 Bar/Ring Muscle Ups

*4 total scores:

calories for each interval
rounds + reps for each interval

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Cardio Option: 2 Intervals

AMRAP x 2 Minutes

Max Calorie Row/Bike/Runner/Ski

-Rest :30s-

AMRAP x 6 Minutes

12 Alternating DB Lunges (50/35)
6 Pull Ups

-Rest 2 Minutes and repeat-

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Core: 4 Rounds

10 Weighted Hanging Knee Raises (20/15)
30 DB Side Bends (50/35)

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