WOD: Friday, January 18th, 2019

Posted January 17, 2019 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

KB Goblet Squat Tabata – 2 Minutes
Pigeon Stretch – 1 Minute Per side

Pre-Game: 4 Rounds

25 Double Unders
5 Thrusters (ascending weights)
5 Broad Jumps

Workout: 21 Minute Ladder

3,6,9,12,15,18,21,etc…

Thrusters (95/65)
Box Jump Overs (24″/20″)
Calorie Bike/Rower/Runner

Cardio Option: 21 Minute Ladder

3,6,9,12,15,18,21,etc…

Atomic sit ups (25/15)
Box Jump Overs (24″/20″)
Calorie Bike/Rower/Runner

Skill Work: Handstands

Work on Handstand holds, push ups, and walks

Core: 5 Rounds

15 GHD Sit ups
15 GHD Back extensions

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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