WOD: Friday, February 9th, 2018 (Burpee Day 6)

Posted February 8, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Jumping Jacks – 25 Reps
PVC Pass Throughs – 15 Reps
PVC Lat Stretch – 1 Minute

Pre-Game: 4 Rounds

300 Meter Row
3 Dumbbell Man Makers (ascending weights)
1 Round of Mini Cindy (3 Pull ups, 6 Push ups, 9 air Squats)

Workout: AMRAP 20 Minutes

30 Ab Mat sit ups
20 Pull ups
10 Man Makers (35’s/25’s)

Cardio Option: 4 Rounds

500 Meter Row
15 GHD sit ups
Calorie Bike (30/20)
10 GHD Sit ups

Strength: Bench Press & Dips

5 sets – 5 Reps @70-75% of 1 Rep Max

B/W Sets: 10 Dips on rings or matador

Core: 5 Rounds

15 GHD Sit ups
15 GHD Back Extensions

WOD: Friday, April 19th, 2024 (Burpee Day 81)

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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Strength: Strict Press (17 Minutes)

Sets 1 and 2: 2 Reps each at 90% of 1RM
Sets 3 and 4: 1 Rep each at 95% of 1RM

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Workout: For Time

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

2 Wall Walks
12 Alt Front Rack Lunges (95/65)

-Then-

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

12 Alt Front Rack Lunges (95/65)
2 Wall Walks

*Wall Walk Scaling Options:

Scale Reps (1 per round)
Scale Distance
Plyo Box Wall Walks (4 Reps per round)

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Cardio Option: For Time

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

2 Wall Walks
16 DB Lunges (50/35)

-Then-

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

16 DB Lunges (50/35)
2 Wall Walks

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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