WOD: Sunday, March 31st, 2018 (Burpee Day 57)

Posted March 31, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

2 Minutes of Continuous Movements
1 Minute of High Knees and Butt kicks (alternate every :15s)
1 Minute of Arm circles big and small (alternate every :15s)
Calf stretch on wall – 1 Minute per side

Enduro-Core: 10 Minute AMRAP

200 Meter Run
20 AB-Mat sit ups

Workout: Partner WOD (30 Minute Cap)

150 KB Swings (32k/24k)
Calories on Rower/Bike (150/120) (one person works at a time)
150 Switches (2:1 Ratio)

*Reps for KB Swings and Switches are (25,20,15,10,5 EACH PERSON)

*Divide Rower/Bike calories as desired

Core: 5 Rounds

15 Evil Wheels
:30 Hollow Hold

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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