WOD: Monday, July 16th, 2018

Posted July 15, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

2 Minutes of Movement
1 Minute of high knees and butt kicks (alt every :15s)
1 Minute of Arm Circles (alt every :15s)
PVC Pass Throughs – 15 Reps
Banded Shoulder Rotations – 10 reps per side

Strength: Clean (12-15 Minutes)

5 sets x 2 Reps @80% of 1-Rep Max

*Cleans can be Squat or Power

Workout: 4 Rounds

15 Power Cleans (115/75)
12 Bar Over Burpees
9 Ring/Matador Dips

B/W Rounds: 200 Meter Run

CRX: 4 Rounds

15 Power Cleans (135/95)
12 Bar Over Burpees
3 Ring/Bar Muscle ups

B/W Rounds: 200 Meter Run

Core: 5 Rounds

30 Flutter Kicks
:30s 6-inch hold

WOD: Friday, April 19th, 2024 (Burpee Day 81)

Warm-up: Group Dynamic

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
Banded Shoulder Stretch – 1 Minute per side

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Strength: Strict Press (17 Minutes)

Sets 1 and 2: 2 Reps each at 90% of 1RM
Sets 3 and 4: 1 Rep each at 95% of 1RM

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Workout: For Time

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

2 Wall Walks
12 Alt Front Rack Lunges (95/65)

-Then-

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

12 Alt Front Rack Lunges (95/65)
2 Wall Walks

*Wall Walk Scaling Options:

Scale Reps (1 per round)
Scale Distance
Plyo Box Wall Walks (4 Reps per round)

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Cardio Option: For Time

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

2 Wall Walks
16 DB Lunges (50/35)

-Then-

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

16 DB Lunges (50/35)
2 Wall Walks

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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