WOD: Sunday, March 3rd, 2019

Posted March 2, 2019 by Diogo Dias & filed under Workout of the Day.

Due to the cancellation of classes on Saturday, March 2nd we will be adding a 3rd class to tomorrows schedule (Sunday, March 3rd). Class schedule is as follows, 8 am – 9am – 10 am ONLY. We will also be running the programming for Saturday (Open Workout 19.2) due to the cancellation.

WOD: Wednesday, January 28th, 2026

Group Dynamic Warmup:

Plate Squat Tabata – 2 Minutes
:20s Bottom of squat hold – :10s of Plate Squats
Pigeon Stretch – 1 Minute per side

——————————————————————————————————–

Strength-Endurance: Every 2:30 Minutes x 5 Rounds

250 M Row / 200 M Runner / 600 M Bike
3 Front Squats

*Barbell can come from the rack or from the floor

*RX: (185/115) / *RX+: (205/135) / *CRX: (225/155)

——————————————————————————————————–

Workout: For Time

30 Wall Balls (20/14)
15 Alternating DB Devils Press (50/35)
60 Double Unders

-Then-

30 Wall Balls (20/14)
10 Alternating DB Devils Press (50/35)
60 Double Unders

-Then-

30 Wall Balls (20/14)
5 Alternating DB Devils Press (50/35)
60 Double Unders

——————————————————————————————————–

Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

Posted in Workout of the Day | Comments Off

Gym Lead Machine