WOD: Saturday, October 13th, 2018

Posted October 12, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

PVC Lateral Hop Tabata – 2 Minutes
PVC Pass Throughs – 15 Reps
Banded Shoulder Stretch – 1 Minute per side

Pre-Game: 4 Rounds

150 Meter Row OR 100 Meter Runner
5 KB Goblet Squats (16k/12k)
3 Squat Snatches (ascending weights)

Workout: AMRAP x 20 Minutes

50 Double Unders
25 Wall Balls (20/14)
5 Squat Snatches (135/85)

Cardio Option: AMRAP x 20 Minutes

50 Double Unders
25 Wall Balls (20/14)
50 Switches

Strength: Bench Press

Work up to a heavy set of 2 Reps

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

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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