WOD: Saturday, September 22nd, 2018

Posted September 21, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Banded Lat Pull downs – 10 Reps per side
Banded Shoulder Rotations- 10 Reps per side
Banded Shoulder Stretch – 1 Minute per side

Pre-Game: 4 Rounds

30 Double Unders
3 Shoulder to Overhead (ascending weighs)
5 Broad Jumps

Workout: For Time

2o Shoulder to Overhead (95/65)
16 Shoulder to Overhead (115/85)
12 Shoulder to Overhead (135/95)
8 Shoulder to Overhead (155/105)
4 Shoulder to Overhead (175/115)

B/W Rounds: 200 Meter Run + 10 Box Jumps (30/24)

Strength: Bench Press

4 sets x 5 Reps at a 31×0 Tempo

*3 seconds on the way down, 1 second pause at the chest each rep

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

WOD: Tuesday, May 7th, 2024 (Burpee Day 99)

Warm-up: Group Dynamic

Plate Squat Tabata – 2 Minutes
:20s Plate Squat Hold – :10s of Plate Squats
Couch Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Hang Squat Cleans (ascending weights)
:15s Hanging Knee Raise Hold

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Workout: For Time

1 Round

400 Meter Run
16 Toes to Bar
16 Hang Squat Cleans (115/85)

-Then-

2 Rounds

200 Meter Run
8 Toes to Bar
8 Hang Squat Cleans (135/95)

-Then-

4 Rounds

100 Meter Run (back stairs)
4 Toes to Bar
4 Hang Squat Cleans (155/105)

*CRX Weights: (155/105) / (185/115) / (205/125)

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Cardio Option: For Time

1 Round

400 Meter Run
16 Toes to Bar
16 DB Hang Squat Cleans (50/35) *8 per side

-Then-

2 Rounds

200 Meter Run
8 Toes to Bar
8 DB Hang Squat Cleans (50/35) *4 per side

-Then-

4 Rounds

100 Meter Run (back stairs)
4 Toes to Bar
4 DB Hang Squat Cleans (50/35) *2 per side

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Core: 4 Rounds

30 Bicycle Crunches
:30s Hollow Hold

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