WOD: Friday, September 14th, 2018

Posted September 13, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

PVC Lateral Hop Tabata- 2 Minutes
Frog Stretch – 1:30 Hold

Strength: Pause Front Squat (12-15 Minutes)

Build to a one rep max pause front squat

*Hold the bottom position for 3 seconds

Workout: AMRAP x 18 Minutes

36 Double Unders
12 Shoulder To Overhead (85/60)
3 Rope Climbs

*Rope Climb Modification = 2:1 Rope Ascents (6 reps)

Cardio Option: AMRAP x 18 Minutes

300 Meter Run
15 GHD Sit ups
30 Double Unders
15 Jump Squats

Core: 5 Rounds

15 GHD Sit-Ups
15 GHD Back Extensions

WOD: TUESDAY, APRIL 30TH, 2024 (BURPEE DAY 92)

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds

Run to the end of the driveway
5 Overhead Squats (ascending weights)
:10s Handstand Hold OR Plank on Hands

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Workout: 2 Intervals (8 Minutes ON / 2 Min OFF)

INTV 1

Buy In: 400 Meter Run

-Then in remaining time AMRAP of:

5 Strict Handstand Push Ups
5 Overhead Squats (115/85)

INTV 2

Buy In: 400 Meter Run

-Then in remaining time AMRAP of:

5 Handstand Push Ups (kipping)
5 Overhead Squats (115/85)

*RX+: 5 Wall Facing HSPU (intv1)

*CRX: 5 Wall Facing HSPU (intv1) / 5 OHS (155/105)

*HSPU Scaling Options:

Scale Reps AND/OR Distance
Plyo Box HSPU (same reps)
Hand Release Push Up / MB Push Press combo (10 reps for both)

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Cardio Option: 2 Intervals (8 Minutes ON / 2 Min OFF)

INTV 1

Buy In: 400 Meter Run

-Then in remaining time AMRAP of:

5 Strict Handstand Push Ups
10 Atomic Sit Ups (25/15)

INTV 2

Buy In: 400 Meter Run

-Then in remaining time AMRAP of:

5 Handstand Push Ups (kipping)
10 Atomic Sit Ups (25/15)

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Core: 5 Rounds

30 Bicycle Crunches
:30s Hollow Hold

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