WOD: Monday, January 27th, 2020

Posted January 26, 2020 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

KB Goblet Squat Tabata – 2 Minutes
Pigeon Stretch – 1 Min per side

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Strength: Front Squat (15 Minutes)

5 Sets x 5 Reps @60-65% of 1 Rep max

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Workout: 21 Minute Ladder

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc….

Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Calorie Row/Bike/Runner

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Cardio Option: 21 Minute Ladder

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc….

Wall Balls (20/14)
Russian KB Swings (24k/16k)
Calorie Row/Bike/Runner

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Core: 4 Rounds

30 Flutter Kicks
:30s 6-Inch Hold

WOD: Tuesday, December 10th, 2024

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

Run to the end of the driveway
3 Power Snatches (ascending weights)
:15s Handstand Hold OR Plank on hands

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Workout: For Time

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
8 Power Snatches (105/75)

-Then-

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Alt DB Snatches (50/35)

*RX+: 8 PS (135/95) OR 6 Wall Facing HSPU

*CRX: 8 PS (135/95) AND 6 Wall Facing HSPU

*HSPU Scaling Options:

Scale Reps or Distance with ab-mats
Hand Release Push ups (12 Reps)
Med-Ball Push Press (16 Reps)

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Cardio Option: For Time

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Rage Balls (20/15)

-Then-

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Alt DB Snatches (50/35)

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Core: 4 Rounds

30 Mountain Climbers
:30s Side Plank (per side)

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