WOD: Saturday, September 29th, 2018

Posted September 28, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
PVC Pass Throughs – 15 Reps
Samson Stretch – 1 Minute per side

Pre-Game: 4 Rounds

Run the Stairs
3 Clean and Jerks (ascending weights)
:15s Handstand Hold OR Plank on hands

Workout: 4 Rounds

400 Meter Run
24 Switches
8 Handstand Push ups
4 Clean and Jerks (185/125)

Fitness Rx: 4 Rounds

400 Meter Run
24 Switches
8 Handstand Push ups
8 Clean and Jerks (115/85)

*HSPU modification= 2:1 Hand release push ups (16 Reps)

Strength: Bench Press

Build to a heavy set of 6 Reps

Core: 4 Rounds

15 Ab-Wheels
15 Superman Rocks

WOD: Friday, September 13th, 2024

Warm-up: Group Dynamic

2 minutes of movements
:20s Lateral Hops, Air Squats, Up-Downs
Pigeon Stretch – 1 Minute per side

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Strength-Endurance: Every 2:30 Minutes x 5 Rounds

200 Meter Run
2 Squat Cleans

*Can be done as touch n’ go or drop singles

*Start light (around 60%) and build

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Workout: 3 Intervals (1 Minute Stations / :15s Transition)

Station1: Max Box Jump Overs (24”/20”)
Station2: Max Front Squats (95/65)
Station3: Max Calorie Row/Bike/Runner/Ski
Station4: Rest

*3 Scores:

Total accumulated reps through all 3 working stations
Brand new score for each interval

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Cardio Option: Workout: 3 Intervals (1 Minute Stations / :15s Transition)

Station1: Max Box Jump Overs (24”/20”)
Station2: Max KB/DB Goblet Squats (24K/16K)(50/35)
Station3: Max Calorie Row/Bike/Runner/Ski
Station4: Rest

*3 Scores:

Total accumulated reps through all 3 working stations
Brand new score for each interval

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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