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: Thursday, September 28th, 2023

Warm-up: Group Dynamic

Med-Ball Squat Tabata – 2 Minutes
:20s Bottom of Squat hold – :10s of MB Squats
Pigeon Stretch – 1 Minute per side

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Strength-Endurance: Every 2:30 x 5 Rounds

200 Meter Run
5 Back Squats (increasing weight per round)

*Start around 60% of 1RM and build

*Last set should be a tough set of 5 but NO failing!

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Workout: Every 3 Minutes x 6 Rounds

200 Meter Run

-in remaining time complete max reps:

Rd1 and 4: Max Box Jump Overs (24”/20”)
Rd2 and 5: Max DB/KB Goblet Squats (50/35)(24K/16K)
Rd3 and 6: Max Weighted Ab-Mat Sit Ups (20/14)

*3 Separate scores:

One score for total BJO, Goblet Squats, and ABSU

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Core: 4 Rounds

10 Banded Pallof Presses
10 Banded Rotations

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