WOD: Friday, October 5th, 2018

Posted October 4, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

2 Minutes of Movement
:20s of high knees, butt kicks, pvc lateral hops
Frog Stretch – 1:30 Hold

Strength: Pause Front Squat (12-15 Minutes)

4 sets x 3 Reps at 80% of 1-Rep Max

*3 second pause at the bottom of each rep

Workout: 5 Rounds (3 Minute AMRAP / 1 Min rest)

As many rounds as possible in 3 Minutes of:

3 Power Snatches (115/75)
6 Air Squats
9 Ab-mat sit ups

*Pick up where you left off after minute of rest

Cardio Option: 4 Rounds

300 Meter Run
20 GHD Sit ups
10 American KB Swings (24k/16k)

Core: 5 Rounds

15 GHD Sit ups
15 GHD Back extensions

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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