WOD: Tuesday, March 6th, 2018 (Burpee Day 31)

Posted March 5, 2018 by Diogo Dias & filed under Workout of the Day.

Warm Up: Group Dynamic

2 Minutes of continuous movement
1 Minute of High Knees and Butt kicks (alt every :15)
1 Minute of Arm circles big and small (alt every :15)
Barbell Snatch progressions

Strength: Power Snatch (10-12 Minutes)

Work up to a heavy single Power Snatch

Workout: 21-15-9-9-15-21

Toes 2 Bar
Hang Power Snatches (75/55)

B/w Rounds: 200 Meter Run

Endurance: Tabata Assault Bike

: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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