WOD: Saturday, September 15th, 2018

Posted September 14, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
Banded Lat pull downs – 10 Reps per side
Banded Shoulder Stretch – 1 Minute per side

Pre-Game: 4 Rounds (10 Minute cap)

Run the stairs
3 Power Snatches (ascending weights)
:10s Knee Raise hold from the pull up bar

Workout: For Time

Run 300 Meters
10 Toes 2 Bar
12 Power Snatches (95/65)

Run 300 Meters
10 Toes 2 Bar
9 Power Snatches (115/75)

Run 300 Meters
10 Toes 2 Bar
6 Power Snatches (135/85)

Run 300 Meters
10 Toes 2 Bar
3 Power Snatches (155/95)

Strength: Bench Press

4 sets x 10 Reps

*Work to a heavy set of 10

Core: 4 Rounds

30 Bicycles
30 Russian Twists (25/15)

WOD: Sunday, May 19th, 2024 (Burpee Day 111)

Warm-up: Group Dynamic

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Lat/Samson Stretch – 1 Minute per side

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Pre-Game: 9 Minute EMOM

Min1: :45s Row/Bike/Runner/Ski
Min2: 3 Hang Power Snatches (ascending weights)
Min3: :15s Hanging Knee Raise Hold + 3 Knee Raises

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Workout: 2 Intervals

AMRAP x 2 Minutes

Max Calorie Row/Bike/Runner/Ski

-Rest :30s-

AMRAP x 6 Minutes

6 Toes to Bar
3 Hang Power Snatches (105/75)
6 Burpees Over Bar

-Rest 2 Minutes and Repeat-

*4 Scores:

One for each round of max cals
Rounds + Reps for each 6 Min AMRAP

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Cardio Option: 2 Intervals

AMRAP x 2 Minutes

Max Calorie Row/Bike/Runner/Ski

-Rest :30s-

AMRAP x 6 Minutes

6 Toes to Bar
6 DB Hang Snatches (50/35) *3 per side
6 Burpees Over DB

-Rest 2 Minutes and Repeat-

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Core: 5 Rounds

15 Long Sit Ups
30 Bicycle Crunches

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