WOD: Monday, February 4th, 2019

Posted February 3, 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

Strength: Back Squat (12-15 Minutes)

5 sets x 5 Reps @60-65% of 1 Rep max

Workout: 20 Minute Ladder

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, etc….

Sumo Deadlift High Pulls (75/55)
Box Jumps (24″/20″)

*Every 3 rounds = 200 Meter Run

*200 m run after rounds 6, 12, 18, 24

Cardio Option: 20 Minute Ladder

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, etc….

Atomic Sit ups (25/15)
Box Jumps (24″/20″)

*Every 3 rounds = 200 Meter Run

*200 m run after rounds 6, 12, 18, 24

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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