WOD: Wednesday, August 8th, 2018

Posted August 7, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Jumping Jacks – 25 Reps
Toe Touches – 1o SLOW Reps
Banded Hamstring Stretch – 1 Minute per side

Strength: Clean (12-15 Mins)

5 Sets x 1 Rep @95-97% of 1-Rep max

*Cleans can be squat or Power

**Last week before test week, get comfortable with the heavy percentages!

Workout: 5 Rounds

5 Deadlift (255/165)
8 Bar Over Burpees
13 Pull ups

Endurance: Assault Bike/Running Intervals

5 sets – :20s Sprint +:40s easy

Core: 4 Rounds

10 Hanging Knee Raises
10 Hanging Knee Raise 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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