WOD: Sunday, July 1st, 2018

Posted June 30, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
PVC Pass Throughs – 15 Reps
Frog Stretch – 1:30 Hold

Pre-Game: 4 Rounds

Run the Stairs
5 Thrusters (ascending weights)
3 Strict Pull ups OR 5 Ring Rows

Workout: AMRAP x 20 Mins

Calorie Row/Bike/Runner (21/18)
15 Thrusters (75/55)
9 Pull Ups

Endurance: Runner Intervals

4 sets – :30s Hard + :30s easy

Core: 4 Rounds

30 Russian Twists
30 Muffin Toppers (25/15)

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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