WOD: Sunday, September 16th, 2018

Posted September 15, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

2 Minutes of movement
Alternate between :15s of high knees and butt kicks
Sumo Inchworm Push ups – 5-4-3-2-1 Reps

Pre-Game: 4 Rounds

Run the stairs
5 American KB Swings (ascending weights)
:20s Plank on Hands

Workout: For Time

Buy In: 1,000 meter Row OR Calorie Bike/Runner (60/50)

-THEN-

4 Rounds

300 Meter Run
20 Ab-Mat sit ups
10 American KB Swings (24k/16k)

-THEN-

Buy Out: 1,000 meter Row OR Calorie Bike/Runner (60/50)

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

WOD: Tuesday, August 9th, 2022

Warm-up: Group Dynamic

Plank-Shoulder Tap Tabata – 2 Minutes
:20s Plank on Hands – :10s of Shoulder Taps
Banded Lat/Samson Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

(9/7) Calorie Row OR Bike
5 Shoulder to Overhead (ascending weights)
5 Jump Squats

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Workout: For Time

Buy In: 50 Med-Ball Switches (20/14)

-Then-

4 Rounds

(15/12) Calorie Row OR (12/9) Calorie Bike
12 Burpees Over Bar
9 Shoulder to Overhead (135/95)

-Then-

Buy Out: 50 Med-Ball Switches (20/14)

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Cardio Option: For Time

Buy In: 50 Med-Ball Switches (20/14)

-Then-

4 Rounds

(15/12) Calorie Row OR (12/9) Calorie Bike
12 Burpees Over Bar
15 Med-Ball Push Press (20/14)

-Then-

Buy Out: 50 Med-Ball Switches (20/14)

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Core: 4 Rounds

30 Russian Twists (25/15)
30 Flutter Kicks

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