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: Monday, January 20th, 2025

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
Pigeon Stretch – 1 Minute per side

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Strength: Make Up Day (17 Minutes)

Establish a new 1 Rep Max

*Pick one of the 3 movements from our strength cycle

*When in doubt, pick the squat 🙂

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Workout: Every 3 Minutes x 6 Rounds

Rounds 1 and 4:

(21/15) Calorie Row OR (15/12) Cal Bike

-in remaining time complete:

Max Wall Balls (20/14)

Rounds 2 and 5:

(21/15) Calorie Row OR (15/12) Cal Bike

-in remaining time complete:

Max Box Jump Overs (24”/20”)

Rounds 3 and 6:

(21/15) Calorie Row OR (15/12) Cal Bike

-in remaining time complete:

Max Alt DB Devils Press (50/35)

*CRX: Devils Press (70/50)

*3 Total Scores:

1st score- BOTH rounds of max wall balls added together
2nd score- BOTH rounds of max BJO added together
3rd score- BOTH rounds of max DP added together

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Core: 4 Rounds

15 Ab-Wheels
30 Plate Twists (25/15)

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