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: Sunday, December 3rd, 2023

Warm-up: Group Dynamic

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Slow Shoulder Taps
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds (10 Min Cap)

250 Meter Row OR 500 Meter Bike
3 Power Snatches (ascending weights)
3 Overhead Squats (ascending weights)

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Workout: Ladder + For Time

Part A: Ladder x 14 Minutes

Buy In: 1000 Meter Row OR 2400 Meter Bike

-in remaining time ladder of:

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, etc….

Power Snatches (105/75)
Overhead Squats (105/75)
Burpees Over Bar

-Rest 2 Minutes-

Part B – For Time

250 Meter Row OR 500 Meter Bike
10 Overhead Squats (105/75)
250 Meter Row OR 500 Meter Bike

*Two scores:

Last full round completed + partial reps
Time to complete Part B

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Cardio Option: Ladder + For Time

Part A: Ladder x 14 Minutes

Buy In: 1000 Meter Row OR 2400 Meter Bike

-in remaining time ladder of:

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, etc….

Alt DB Snatches (50/35)
DB Overhead Squats (50/35) *half per side
Burpees Over DB

-Rest 2 Minutes-

Part B – For Time

250 Meter Row OR 500 Meter Bike
10 Alt DB Snatches (50/35)
250 Meter Row OR 500 Meter Bike

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Core: 5 Rounds

10 Turkish Sit Ups (20/15)
10 KB Pull Throughs (16K/12K)

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