WOD: Thursday, August 30th, 2018

Posted August 29, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

2 Minutes of Movement
:20s of High Knees, :20s of Butt Kicks, :20s of Lateral Hops
Banded Hamstring Stretch – 1 Minute Per side

Pre-Game: 4 Rounds

Run the Stairs
5 Deadlifts (ascending weights)
:15s Plank on Hands

Workout: “Chipper” For Time

500 Meter Run
100 Double Unders
10 Deadlifts (255/165)

400 Meter Run
80 Double Unders
8 Deadlifts (255/165)

300 Meter Run
60 Double Unders
6 Deadlifts (255/165)

200 Meter Run
40 Double Unders
4 Deadlifts (255/165)

Core: 5 Rounds

20 Weighted Reach the Ceilings (25/15)
20 Kick the Ceilings

WOD: Wednesday, April 24th, 2024 (Burpee Day 86)

Warm-up: Group Dynamic

Glute Bridge-Hip Thrust Tabata – 2 Minutes
:20s Glute bridge hold – :10s of Hip Thrusts
Banded Hamstring Stretch – 1 Minute per side

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Strength: Deadlift (17 Minutes)

Establish a new 1 Rep Max

*Warm Up Rep scheme:

5-5-3-3-1-1-1-1-1-….

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Workout: 4 Rounds (1 Min Stations / NO Transition)

Station1: Max Power Snatches (105/75)
Station2: Max Calorie Row OR Bike
Station3: Max DB Box Step Ups (24”/20”)(50/35)
Station4: Rest

*4 Scores – Total accumulated reps for each round

*ONE DB on the step ups – hold however you want except on the thigh

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Cardio Option: 4 Rounds (1 Min Stations / NO Transition)

Station1: Max Alt DB Snatches (50/35)
Station2: Max Calorie Row OR Bike
Station3: Max DB Box Step Ups (24”/20”)(50/35)
Station4: Rest

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Core: 4 Rounds

10 Weighted Hanging Knee Raises (20/15)
:20s Unweighted Hanging Knee Raise Hold

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