WOD: Tuesday, February 26th, 2019

Posted February 25, 2019 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
PVC Pass Throughs – 15 Reps per side
Calf stretch with wall – 1 Minute Per side

Pre-Game: 3 Rounds

Calorie Row/Bike/Runner (9/7)
3 Shoulder to Overhead (ascending weights)
:15s Hanging Knee Raise HOLD

Workout: Chipper

100 Double Unders
25 Shoulder to Overhead (75/55)
25 Toes 2 Bar

80 Double Unders
20 Shoulder to Overhead (95/65)
20 Toes 2 Bar

60 Double Unders
15 Shoulder to Overhead (115/85)
15 Toes 2 Bar

40 Double Unders
10 Shoulder to Overhead (135/95)
10 Toes 2 Bar

Cardio Option: Chipper

100 Double Unders
25 Burpees to a target
25 Toes 2 Bar

80 Double Unders
20 Burpees to a target
20 Toes 2 Bar

60 Double Unders
15 Burpees to a target
15 Toes 2 Bar

40 Double Unders
10 Burpees to a target
10 Toes 2 Bar

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

WOD: Friday, August 19th, 2022

Warm-up: Group Dynamic

Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
Cat-Camels w :03s pause – 10 SLOW Reps (5 per position)
Banded Lat/Samson Stretch – 1 minute per side

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Strength: Push Press (15 Minutes)

3 Sets x 5 Reps @ 60% of 1RM
2 Sets x 5 Reps @ 70% of 1RM

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Workout: AMRAP x 18 Minutes

Max Calorie Row/Bike/Runner

*Every 3 Minutes (NOT including 0:00) complete:

8 Power Cleans (95/65)
8 Alt Front Rack Lunges (95/65)

*Score is total # of calories completed in 18 minutes

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Cardio Option: AMRAP x 18 Minutes

Max Calorie Row/Bike/Runner

*Every 3 Minutes (NOT including 0:00) complete:

8 Med-Ball Squat Cleans (20/14)
8 Alt Med-Ball Lunges (20/14)

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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