WOD: Thursday, November 23rd, 2017

Posted November 22, 2017 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Burpee Roxanne

Pre-Game: 3 Rounds

30 Double Unders
3 Squat Cleans (75/55)
3 Pull ups

Workout: Hero WOD “Badger” – 3 Rounds (35 min cap)

30 Squat Cleans (95/65)
30 Pull ups
800 meter Run

Core: 5 Rounds

15 V- Ups
15 Long Sit-ups

WOD: Monday, June 22nd, 2026

Group Dynamic Warmup:

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

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Strength: Back Squat (17 Minutes)

Establish a heavy single

Warm Up Rep Scheme:

5-5-3-3-1-1-1…etc

*New Strength Cycle:

Mondays- Back Squat (1RM)
Wednesdays- Deadlift (1RM)
Fridays- Bench Press (1RM)

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Workout: For Time

400 Meter Run
44 Wall Balls (20/14)
22 Alt DB Snatches (50/35)

-THEN-

300 Meter Run
36 Wall Balls (20/14)
18 Alt DB Snatches (50/35)

-THEN-

200 Meter Run
28 Wall Balls (20/14)
14 Alt DB Snatches (50/35)

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Core: 4 Rounds

15 Ab-Wheels
30 Plate Twists (25/15)

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