WOD: Wednesday, February 20th, 2019

Posted February 19, 2019 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

2 Minutes of movement
:20s of high knees, butt kicks, lateral hops
Banded Hamstring Stretch – 1 Minute per side

Strength: Deadlift (12-15 Minutes)

5 sets x 1 Rep @80-85% of 1-Rep max

Workout: 5 Rounds (3 Min on / :90s off)

48 Double Unders
12 Thrusters (95/65)
Max Calorie Bike/Runner/Rower

*Score is amount of calories in remaining time per round

Cardio Option: 5 Rounds (3 Min on / :90s off)

48 Double Unders
24 Medicine Ball Cleans (20/14)
Max Calorie Bike/Runner/Rower

*Score is amount of calories in remaining time per round

Core: 5 Rounds

30 Flutter Kicks
:30s Hollow Hold

WOD: Tuesday, December 3rd, 2024

Warm-up: Group Dynamic

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

1 Minute Row/Ski/Bike
3 Hang Power Snatches (ascending weights)
1 Wall Walk

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Workout: AMRAP x 20 Minutes

2 Wall Walks
6 Hang Power Snatches (115/85)
36 Double Unders

*Every 4 Minutes (not including 0:00) complete:

(12/8) Calorie Row/Ski OR (12/8) Calorie Bike

*CRX: 4 Hang Power Snatch (135/95)

*One score: total # of rounds + reps completed in 20 minutes

*Wall Walk Scaling Options:

Scale Reps or Distance
Plyo Box Wall Walks (4 Reps)

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Cardio Option: AMRAP x 20 Minutes

2 Wall Walks
12 Hang DB Snatches (50/35) * 6 per side
36 Double Unders

*Every 4 Minutes (not including 0:00) complete:

(12/8) Calorie Row/Ski OR (12/8) Calorie Bike

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Core: 4 Rounds

30 Bicycle Crunches
:30s Hollow Hold

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