WOD: Thursday, April 4th, 2019

Posted April 3, 2019 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
Toe Touches – 10 SLOW Reps
Pigeon Stretch – 1 Minute per side

Pre-Game: 4 Rounds (12 Minute Cap)

(10/8) Calorie Row/Bike/Runner
5 Deadlifts (ascending weights)
10 Jump Squats

Workout: For Time

Buy In: 800 Meter Run

-Then-

3 Rounds

60 Double Unders
15 Deadlifts (225/155)
30 Weighted Switches (50/35)(24k/16k)

-Then-

Buy Out: 800 Meter Run

*CRX: 50 ft Handstand Walk (instead of Switches)

Cardio Option: For Time

Buy In: 800 Meter Run

-Then-

3 Rounds

60 Double Unders
30 Ab-Mat Sit ups
60 Switches

-Then-

Buy Out: 800 Meter Run

Core: 5 Rounds

15 Ab-Wheels
:30s Superman Hold

WOD: Friday, September 13th, 2024

Warm-up: Group Dynamic

2 minutes of movements
:20s Lateral Hops, Air Squats, Up-Downs
Pigeon Stretch – 1 Minute per side

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

200 Meter Run
2 Squat Cleans

*Can be done as touch n’ go or drop singles

*Start light (around 60%) and build

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Workout: 3 Intervals (1 Minute Stations / :15s Transition)

Station1: Max Box Jump Overs (24”/20”)
Station2: Max Front Squats (95/65)
Station3: Max Calorie Row/Bike/Runner/Ski
Station4: Rest

*3 Scores:

Total accumulated reps through all 3 working stations
Brand new score for each interval

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Cardio Option: Workout: 3 Intervals (1 Minute Stations / :15s Transition)

Station1: Max Box Jump Overs (24”/20”)
Station2: Max KB/DB Goblet Squats (24K/16K)(50/35)
Station3: Max Calorie Row/Bike/Runner/Ski
Station4: Rest

*3 Scores:

Total accumulated reps through all 3 working stations
Brand new score for each interval

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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