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: Tuesday, November 29th, 2022

Warm-up: Group Dynamic

2 Minutes of movement
:20s of high knees, lateral hops, burpees
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
5 Shoulder to Overhead (ascending weights)
5 Jump Squats

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Workout: For Time

500 Meter Run

-Then-

42 – 36 – 30

Double Unders

14 – 12 – 10

Shoulder to Overhead (105/75)

-Into-

500 Meter Run

-Then-

21 – 18 – 15

Box Jumps (24”/20”)

7 – 6 – 5

Shoulder to Overhead (135/95)

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Cardio Option: For Time

500 Meter Run

-Then-

42 – 36 – 30

Double Unders

28 – 24 – 20

Med-Ball Push Press (20/14)

-Into-

500 Meter Run

-Then-

21 – 18 – 15

Box Jumps (24”/20”)

14 – 12 – 10

Med-Ball Push Press (20/14)

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Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

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