WOD: Friday, August 10th, 2018

Posted August 9, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
Banded Lat Pull downs – 10 Reps Per Side
Banded Shoulder Rotations – 10 Reps Per side

Strength: Split Jerk (12-15 Minutes)

5 sets x 1 Rep @95-97% of 1-rep max

Workout: 4 Rounds (3 Minutes of work/ 1 Minute of Rest)

Calorie Row/Bike/Runner (15/10)
10 Toes 2 Bar
Max Overhead Squats (95/65)

*Score is a running count through all 4 Rounds

Cardio Option: 3 Rounds

50 Double Unders
30 GHD Sit ups
10 American KB Swings (24k/16k)

B/W Rounds: 300 Meter Run

Core: 5 Rounds

15 GHD Sit ups
15 GHD Back Extensions

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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