WOD: Wednesday, January 30th, 2019

Posted January 29, 2019 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
Toe Touches – 10 SLOW Reps
Banded Hamstring Stretch – 1 Minute per side

Strength: Deadlift (12-15 Minutes)

Build to a one rep max deadlift

*Week one of our next strength cycle, if a PR is there, go for it!

Workout: 4 Rounds (4 Minutes ON / 2 Minutes off)

(25/20) Calorie Bike/Row/Runner
25 Wall Balls (20/14)
Max Burpee Box Jumps (24″/20″)

Skill / Endurance Work: Double Unders

Work on linking double under OR complete a mini flight simulator
5-10-15-20-25-30–25-20-10-5 Unbroken Sets

Core: 5 Rounds

30 Flutter Kicks
:30s Six-Inch 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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