WOD: Sunday, April 8th, 2018 (Burpee Day 64)

Posted April 7, 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 :15s)
1 Minute of Arm circles (alt every :15s)
Pigeon Stretch – 1 Minute per side

Enduro-Core: 10 Minute AMRAP

Calorie Row/Bike (15/10)
20 Switches
25 Long Sit ups

Workout: “Chipper” For Time

500-400-300-200 Meter Run
25-20-15-10 Sumo Deadlift High Pull (75/55)
25-20-15-10 Pull ups

Core: 5 Rounds

20 Russian Twists
1 Minute Plank

WOD: Friday, April 26th, 2024 (Burpee Day 88)

Warm-up: Group Dynamic

Plank – Push Up Tabata – 2 Minutes
:20s Plank on Hands – :10s of SLOW Push Ups
Banded Shoulder Stretch – 1 Minute per side

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Strength: Strict Press (17 Minutes)

Establish a new 1 Rep Max

*Warm Up Rep scheme:

3-3-2-2-1-1-1-1-1-….

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Workout: AMRAP x 15 Minutes

12 Med-Ball Push Press (20/14)
8 Box Jump Overs (24”/20”)
4 DB Devils Press (50/35) *2 per side

*Every 3 Minutes (NOT including 0:00) complete:

Run to the end of the driveway (150 M Air Runner)

*Score is total # of Rounds + Reps completed in 15 Minutes

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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