WOD: Wednesday, October 17th, 2018

Posted October 16, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
PVC Pass Throughs – 15 Reps
Samson Stretch – 1 Minute per side

Pre-Game: 4 Rounds

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

Workout: 4 Rounds (4 Minutes of Work / :90s of Rest)

300 Meter Run
25 Wall Balls (20/14)
Max Squat Cleans (155/105) in remaining time

Cardio Option: 4 Rounds (4 Minutes of Work / :90s of Rest)

300 Meter Run
25 Wall Balls (20/14)
Max Rage Balls (20/15) in remaining time

Core: 5 Rounds

30 Bicycles
30 Russian Twists (25/15)

WOD: Tuesday, December 3rd, 2024

Warm-up: Group Dynamic

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

1 Minute Row/Ski/Bike
3 Hang Power Snatches (ascending weights)
1 Wall Walk

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Workout: AMRAP x 20 Minutes

2 Wall Walks
6 Hang Power Snatches (115/85)
36 Double Unders

*Every 4 Minutes (not including 0:00) complete:

(12/8) Calorie Row/Ski OR (12/8) Calorie Bike

*CRX: 4 Hang Power Snatch (135/95)

*One score: total # of rounds + reps completed in 20 minutes

*Wall Walk Scaling Options:

Scale Reps or Distance
Plyo Box Wall Walks (4 Reps)

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Cardio Option: AMRAP x 20 Minutes

2 Wall Walks
12 Hang DB Snatches (50/35) * 6 per side
36 Double Unders

*Every 4 Minutes (not including 0:00) complete:

(12/8) Calorie Row/Ski OR (12/8) Calorie Bike

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Core: 4 Rounds

30 Bicycle Crunches
:30s Hollow Hold

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