WOD: Tuesday, December 19th, 2017

Posted December 18, 2017 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Tuck Jumps – 10 Reps

KB Goblet squat Tabata – 2 min

Samson Stretch – 1 Min each side

Pre-Game: 5 Rounds

3 Back Squats (ascending weights)

6 Box Jumps

9 Ab mat sit ups

Workout: AMRAP 18 Minutes

300 Meter Run

10 Box Jumps (24/20)

5 Back Squats (225/135)

CRX: Box Jumps (30/24)

Back Squats (275/165)

Endurance: Assault Bike Work

Tabata Assault Bike

Core: 5 Rounds

20 Long Sit-ups

1 min Superman Hold

WOD: Friday, January 3rd, 2025

Warm-up: Group Dynamic

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
Banded Lat/Samson Stretch – 1 Minute per side

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Strength: Strict Press (17 Minutes)

Sets 1 and 2: 3 Reps each @ 85% of 1RM
Sets 3 and 4: 1 Rep each @ 90% of 1RM

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Workout: For Time

500 Meter Row OR 1200 Meter Bike
32 DB Hang Snatches (50/35) *16 per side
4 Rope Climbs

-Then-

500 Meter Row OR 1200 Meter Bike
24 DB Hang Snatches (50/35) *12 per side
3 Rope Climbs

-Then-

500 Meter Row OR 1200 Meter Bike
16 DB Hang Snatches (50/35) *8 per side
2 Rope Climbs

*Rope Climb Scaling Options:

Scale Reps or distance on ropes
Rope Ascents (8-6-4 Reps)
Strict Pull Ups (12-9-6 Reps)

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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