WOD: Friday, April 27th, 2018 (Burpee Day 83)

Posted April 26, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog (down and back) x3
Bird Dogs – 10 Reps (5 each side)
Calf Stretch w/ floor – 1 Minute Per side

Pre-Game: 4 Rounds

Calorie Row/Bike (10/8)
5 Power Snatches
20 Switches

Workout: 4 Rounds

500 Meter Run/Row (25/20 Cal Bike)
15 Bar Over Burpees
15 Power Snatches (75/55)

Cardio Option: 3 Rounds

Calorie Row/Bike (25/20)
15 GHD Sit ups
25 Burpees
10 GHD Sit ups

Strength: Bench Press + Pull ups

5 sets of 5 Bench Press + 3-5 Strict pull ups/ring rows

Core: 5 Rounds

15 GHD Sit ups
15 GHD Back Extensions

WOD: Tuesday, April 23rd, 2024 (Burpee Day 85)

Warm-up: Group Dynamic

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Lat/Samson Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Hang Power Cleans (ascending weights)
3 Strict Pull Ups

*Toss in some jump rope practice (SU/Crossovers/DU)

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Workout: For Time

2 Rounds

100 Single Unders
10 Pull Ups
5 Hang Power Cleans (155/105)

-Then-

500 Meter Run

-Into-

2 Rounds

50 Single Under Crossovers
10 Pull Ups
5 Hang Power Cleans (155/105)

-Then-

500 Meter Run

-Into-

2 Rounds

25 Double Unders
10 Pull Ups
5 Hang Power Cleans (155/105)

*Jump Rope Scaling Options:

All Single Unders (100×2 – 75×2 – 50×2)
Single Under/Double Under Mix (100×2, 50 DUx2, 25DUx2)

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Cardio Option: For Time

2 Rounds

100 Single Unders
10 Pull Ups
10 Russian KB Swings (24K/16K)

-Then-

500 Meter Run

-Into-

2 Rounds

50 Single Under Crossovers
10 Pull Ups
10 Russian KB Swings (24K/16K)

-Then-

500 Meter Run

-Into-

2 Rounds

25 Double Unders
10 Pull Ups
10 Russian KB Swings (24K/16K)

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Core: 5 Rounds

30 Flutter Kicks
:30s Hollow Hold

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