WOD: Wednesday, October 31st, 2018

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

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
Toe Touches – 10 SLOW Reps
Banded Hamstring stretch – 1 Minute per side

Pre-Game: 4 Rounds

Run the stairs
3-5 Deadlifts (ascending weights)
:20s Wall Sit

Workout: Chipper For Time

800 Meter Run
40 Weighted Switches (50/35)
20 Deadlifts (185/125)

500 Meter Run
30 Weighted Switches (50/35)
15 Deadlifts (225/155)

400 Meter Run
20 Weighted Switches (50/35)
10 Deadlifts (275/185)

300 Meter Run
10 Weighted Switches (50/35)
5 Deadlifts (315/205)

Cardio Option: Chipper For Time

800 Meter Run
40 Weighted Switches (50/35)
40 Banded Pull Throughs

500 Meter Run
30 Weighted Switches (50/35)
30 Banded Pull Throughs

400 Meter Run
20 Weighted Switches (50/35)
20 Banded Pull Throughs

300 Meter Run
10 Weighted Switches (50/35)
10 Banded Pull Throughs

Core: 5 Rounds

30 Flutter Kicks
30 Russian Twists (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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