WOD: Saturday, April 28th, 2018 (Burpee Day 84)

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

Warm-up: Group Dynamic

Jumping Jacks – 25 Reps
Rig Squats + Hold – 10 slow squats + 1 Minute Hold
Banded Pull Aparts – 30 Reps

Pre-Game: 4 Rounds

Run to Millburn Ave
3 Front Squats (ascending weights)
3 Strict pull ups / 5 Ring Rows

Workout: For Time

Buy In: 800 Meter Run

-Then-

20-16-12-8-4 Pull ups
10-8-6-4-2 Front Squats (165/110)

-Then-

Buy Out: 800 Meter Run

*Front Squats are from the ground

Skill: Double Unders

Work on connecting reps together

Core: 4 Rounds

10 Rower Pike ups
10 Ab Wheels

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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