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: Sunday, October 13th, 2024

Warm-up: Group Dynamic

Group Run – 200 Meters
Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds

1 Minute Row/Bike/Runner/Ski
3 Power Snatches (ascending weights)
15 Double Unders OR 30 Singles

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Workout: AMRAP x 18 Minutes

Max Calorie Row/Bike/Runner/Ski

*Every 3 Minutes (not including 0:00) complete:

36 Double Unders
6 Power Snatches (105/75)

*One score – total # of Calories completed in 18 minutes

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Cardio Option: AMRAP x 18 Minutes

Max Calorie Row/Bike/Runner/Ski

*Every 3 Minutes (not including 0:00) complete:

36 Double Unders
12 Alt DB Snatches (50/35)

*One score – total # of Calories completed in 18 minutes

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Core: 4 Rounds

10 KB Pull Throughs (16K/12K)
:30s Side Plank (per side)

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