WOD: Tuesday, October 30th, 2018

Posted October 29, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
Banded Shoulder Rotations – 10 Reps per side
Banded Shoulder Stretch – 1 Minute per side

Pre-Games: 4 Rounds

150 Meter Row OR 100 Meter Runner
3 Squat Snatches (ascending weights)
5 Broad Jumps

Workout: 4 Rounds (5 Min AMRAP / :90s Rest)

Buy In: Calorie Row/Bike/Runner (18/15)

In remaining time AMRAP of:

3 Squat Snatches (125/85)
6 Box Jump Overs (24″/20)

Cardio Option: 4 Rounds (5 Min AMRAP / :90s Rest)

Buy In: Calorie Row/Bike/Runner (18/15)

In remaining time AMRAP of:

6 Atomic Sit-ups (25/15)
6 Box Jump Overs (24″/20″)

Core: 4 Rounds

10 Knees to Chest
:20s Knee to Chest Hold

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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