WOD: Thursday, February 22nd, 2018 (Burpee Day 19)

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

Warm-up: Group Dynamic

Banded Lat pull downs – 10 Reps per side
Banded Rotations – 10 Reps per side
Banded shoulder stretch – 1 Minute per side

Pre-Game: 4 Rounds

Run to Millburn Ave
5 Push Presses (ascending weights)
1 Round of Mini Cindy (3 pull ups, 6 Push ups, 9 air squats)

Workout: AMRAP 15 Minutes

12 Push Press (95/65)
12 Pull Ups
12 Bar Over Burpees (can be bar facing if you want to)

Endurance: Tabata Switches

:20s on, :10s off x 8 sets

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

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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