WOD: Sunday, November 18th, 2018

Posted November 10, 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
Samson Stretch – 1 Minute Per side

Pre-Game: 3 Rounds

30 Switches
6 DB/KB Step Ups (ascending weights)
3 Devils Press (ascending weights)

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

300 Meter Run
12 DB/KB Box Step Ups (25/20)
Max Devils Press in remaining time (25/20)

*All step ups done to a 20 inch box

*CRX: Devils Press (35/25)(16k/12k)

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

300 Meter Run
12 DB/KB Box Step Ups (25/20)
Max Hand Release Push ups in remaining time

Core: 5 Rounds

15 V-Ups
30 Russian Twits (25/15)

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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