WOD: Tuesday, September 18th, 2018

Posted September 17, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog- 3 Laps
Toe Touches – 10 SLOW Reps
Banded Hamstring Stretch – 1 Minute per side

Pre-Game: 4 Rounds

Run the stairs
3 Deadlifts (ascending weights)
:10s Active Hang from pull up bar

Workout: 3 Cycles (2 Rounds per cycle)

Cycle 1: 2 Rounds

48 Double Unders
16 Pull Ups
8 Deadlifts (225/155)

Cycle 2: 2 Rounds

36 Double Unders
12 Pull Ups
6 Deadlifts (275/185)

Cycle 3: 2 Rounds

24 Double Unders
8 Pull ups
4 Deadlifts (315/205)

Endurance: Assault Bike Tabata x2

:20s on, :10s off x 8 sets

*Rest as needed and then repeat

Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

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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