WOD: Wednesday, March 28th, 2018 (Burpee Day 53)

Posted March 27, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

PVC Lateral Hop Tabata – 2 Minutes
Banded Pull aparts – 30 Reps
Calf stretch on Rig – 1 Minute Per side

Strength: Hang Power Clean (10-12 Minutes)

Build to a heavy double or work on cleaning up the movement

Workout: For Time

Buy In: 100 Double Unders

-Then-

15-12-9-6-3

Hang Power Clean (155/105)
Chest to Bar Pull-ups

-Then-

Buy Out: 100 Double Unders

Skill: Handstand Push ups/ Handstand Walks

Work on putting reps together or simply just being upside down

Core: 5 Rounds

15 Evil Wheels
30 Russian Twists

WOD: Wednesday, April 24th, 2024 (Burpee Day 86)

Warm-up: Group Dynamic

Glute Bridge-Hip Thrust Tabata – 2 Minutes
:20s Glute bridge hold – :10s of Hip Thrusts
Banded Hamstring Stretch – 1 Minute per side

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Strength: Deadlift (17 Minutes)

Establish a new 1 Rep Max

*Warm Up Rep scheme:

5-5-3-3-1-1-1-1-1-….

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Workout: 4 Rounds (1 Min Stations / NO Transition)

Station1: Max Power Snatches (105/75)
Station2: Max Calorie Row OR Bike
Station3: Max DB Box Step Ups (24”/20”)(50/35)
Station4: Rest

*4 Scores – Total accumulated reps for each round

*ONE DB on the step ups – hold however you want except on the thigh

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Cardio Option: 4 Rounds (1 Min Stations / NO Transition)

Station1: Max Alt DB Snatches (50/35)
Station2: Max Calorie Row OR Bike
Station3: Max DB Box Step Ups (24”/20”)(50/35)
Station4: Rest

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Core: 4 Rounds

10 Weighted Hanging Knee Raises (20/15)
:20s Unweighted Hanging Knee Raise Hold

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