WOD: Thursday, July 5th, 2018

Posted July 4, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
Sumo Inchworm Push ups – (5-4-3-2-1)
Banded Hamstring Stretch – 1 Minute per side

Strength: Snatch (12 Min Cap)

5 sets x 3 Reps @65-70% of 1-Rep Max

Snatches can be Squat or Power

Workout: 4 Rounds

9 Burpee Box Jumps (24/20)
12 Deadlifts (185/115)
300 Meter Run

Endurance: Assault Bike Tabata

:20s on, :10s off x 8 sets

Core: 5 Rounds

20 Reach the Ceilings
20 Kick the Ceilings

WOD: Tuesday, April 16th, 2024 (Burpee Day 78)

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 Clean and Jerks (ascending weights)
3 Strict Pull Ups OR 5 Ring Rows

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Workout: For Time

Buy In: 500 Meter Run

-Then-

10 Rounds

5 Burpees over Bar
3 Clean and Jerks (155/105)
1 Rope Climb

-Then-

Buy Out: 500 Meter Run

*RX+: 1 Legless rope climb

*CRX: 3 Clean and Jerks (185/115) / 1 Legless Rope Climb

*Rope Climb Scaling Options:

Scale Distance
Rope Ascents (3 per round)
Strict Pull Ups (5 per round)

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Cardio Option: For Time

Buy In: 500 Meter Run

-Then-

10 Rounds

5 Burpees
10 Rage Balls (20/15)
1 Rope Climb

-Then-

Buy Out: 500 Meter Run

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Core: 4 Rounds

15 V-Ups
:30s Hollow Hold

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