WOD: Sunday, January 13th, 2018

Posted January 12, 2019 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
PVC Lat Stretch – :30s each direction x3
Banded Hamstring Stretch – 1 Minute per side

Pre-Game: 3 Rounds

150 Meter Row OR 100 Meter Runner
3 Deadlifts (ascending weights)
3 Single Arm DB/KB Hang Snatch (ascending weights)

Workout: 18 Minute Ladder

3,6,9,12,15,18,21,etc…

Single Arm DB/KB Hang Snatch (50/35)(24k/16k)
Pull ups
Deadlifts (155/105)

*DB/KB Snatch reps are each arm, (3 on each side, 6 on each side, etc.)

Cardio Option: 18 Minute Ladder

3,6,9,12,15,18,21,etc…

Atomic Sit ups (25/15)
Pull ups
American KB Swings (24k/16k)

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

WOD: Tuesday, September 10th, 2024

Warm-up: Group Dynamic

Plank – Push Up Tabata – 2 Minutes
:20s Plank on hands – :10s Push Ups
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

1 Minute Row OR Bike
5 Shoulder to Overhead (ascending weights)
:15s Handstand Hold OR Plank on hands

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Workout: For Time

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 Shoulder to Overhead (135/95)
30 Double Unders

-Then-

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 Handstand Push Ups
30 Double Unders

*CRX: 10 S2OH (155/105) / 10 Strict HSPU

*Handstand Push Up Scaling Options:

Plyo Box HSPU (10 Reps)
Med-Ball Push Press (15 Reps)
Hand Release Push Ups (15 Reps)

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Cardio Option: For Time

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 DB Push Press (50/35) *10 per side
30 Double Unders

-Then-

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 Handstand Push Ups
30 Double Unders

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Core: 4 Rounds

15 V-Ups
30 Flutter Kicks

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