WOD: Sunday, September 23rd, 2018

Posted September 22, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
Sumo Inchworm Push ups – 5-4-3-2-1 Reps

Pre-Game: 4 Rounds

150 Meter Row OR 100 Meter Air Runner
3 Sumo Deadlift High Pulls
:15s Wall Sit

Workout: AMRAP x 20 Minutes

400 Meter Run
40 Sumo Deadlift High Pulls (75/55)
40 Ab-Mat sit ups
40 Jump Squats

Skill Work: Double Unders

Work on linking your double unders

Core: 4 Rounds

15 V-Ups
30 Russian Twists (25/15)

WOD: Monday, March 17th, 2025 (Burpee Day 49)

Warm-up: Group Dynamic

2 Minutes of movement
:20s of lateral hops, air squats, squat hold
Couch Stretch – 1 Minute per side

——————————————————————————————————–

Strength: Back Squat (17 Minutes)

4 Sets

Sets 1 and 2: 3 Reps each at 85% of 1RM
Sets 3 and 4: 1 Rep each at 90% of 1RM

*Heavy reps so make sure you rest between working sets

*Focus on bracing your core even if you’re wearing a belt

——————————————————————————————————–

Workout: For Time

1000 Meter Row OR 2400 M Bike
32 Wall Balls (20/14)
16 Alt DB Devils Press (50/35) *8 per side

-Then-

500 Meter Row OR 1200 M Bike
24 Wall Balls (20/14)
12 Alt DB Devils Press (50/35) *6 Per side

-Then-

250 Meter Row OR 600 M Bike
16 Wall Balls (20/14)
8 Alt DB Devils Press (50/35) *4 per side

——————————————————————————————————–

Core: 4 Rounds

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

Posted in Workout of the Day | Comments Off

Gym Lead Machine