WOD: Saturday, September 22nd, 2018

Posted September 21, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Banded Lat Pull downs – 10 Reps per side
Banded Shoulder Rotations- 10 Reps per side
Banded Shoulder Stretch – 1 Minute per side

Pre-Game: 4 Rounds

30 Double Unders
3 Shoulder to Overhead (ascending weighs)
5 Broad Jumps

Workout: For Time

2o Shoulder to Overhead (95/65)
16 Shoulder to Overhead (115/85)
12 Shoulder to Overhead (135/95)
8 Shoulder to Overhead (155/105)
4 Shoulder to Overhead (175/115)

B/W Rounds: 200 Meter Run + 10 Box Jumps (30/24)

Strength: Bench Press

4 sets x 5 Reps at a 31×0 Tempo

*3 seconds on the way down, 1 second pause at the chest each rep

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

WOD: Wednesday, June 3rd, 2026 (Burpee Day 128)

Group Dynamic Warmup:

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s Hip Thrusts
Banded Hamstring Stretch – 1 Min per side

——————————————————————————————————-

Pre-Game: 4 Rounds (12 min cap)

(9/7) Calorie Row/Bike/Runner/Ski
5 Deadlifts (ascending weights)
10 Double Unders OR 20 Singles

——————————————————————————————————–

Workout: 2 intervals

AMRAP x 2 Minutes

Max Calorie Row/Bike/Runner/Ski

-Rest :30s-

AMRAP x 5 Minutes

5 Deadlifts (225/155)
10 Hand Release Push Ups
20 Double Unders

-Rest 2 Minutes and Repeat-

*CRx: 5 DL (245/175)

*4 Total Scores:

Calories completed for each interval
Rounds + Reps completed on each AMRAP

——————————————————————————————————–

Cardio Option: 2 intervals

AMRAP x 2 Minutes

Max Calorie Row/Bike/Runner/Ski

-Rest :30s-

AMRAP x 5 Minutes

10 Russian KB Swings (24K/16K)
10 Hand Release Push Ups
20 Double Unders

-Rest 2 Minutes and Repeat-

*4 Total Scores:

Calories completed for each interval
Rounds + Reps completed on each AMRAP

——————————————————————————————————–

Core: 4 Rounds

30 Mountain Climbers
:30s Side Plank (per side)

Posted in Workout of the Day | Comments Off