WOD: Monday, October 29th, 2018

Posted October 28, 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
Couch Stretch – 1 Minute per side

Strength: Back Squat (12-15 Minutes)

Build to a one-rep max for the day

Workout: 4 Rounds

400 Meter Run
12 Alternating Pistols
8 Power Cleans (105/75)

*Pistol Modification/Scale= 24 KB/DB Goblet Squats (24k/16k)(50/35)

Cardio Option: 4 Rounds

400 Meter Run
24 Rage Balls (20/15)
12 Alternating Pistols

Core: 5 Rounds

20 Reach the ceilings
20 Kick the ceilings

WOD: Thursday, January 23rd, 2025

Warm-up: Group Dynamic

Plate Squat Tabata – 2 Minutes
:20s bottom of squat hold – :10s of Plate Squats
Couch Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

250 Meter Row / 200 M Runner / 600 M Bike
3 Squat Cleans (ascending weights)
:15s Hollow Hold

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Workout: For Time

5 Rounds

18 Ab-Mat Sit Ups
12 DB Box Step Up and Overs (50/35)(24”/20”)
6 Squat Cleans (155/105)

-Then complete-

Buy Out: 1000 Meter Row / 800 M Runner / 2400 M Bike

*CRX: 3 Squat Cleans (205/125)

*DB Must be held in the suitcase position

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Cardio Option: For Time

5 Rounds

18 Ab-Mat Sit Ups
12 DB Box Step Up and Overs (50/35)(24”/20”)
9 Med-Ball Squat Cleans (20/14)

-Then complete-

Buy Out: 1000 Meter Row / 800 M Run / 2400 M Bike

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Core: 4 Rounds

10 Banded Pallof Presses
10 Banded Rotations

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