WOD: Tuesday, December 18th, 2018

Posted December 17, 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 Reps
Samson Stretch – 1 Minute per side

Pre-Game: 4 Rounds

Run the Stairs
3 Clean and Jerks (ascending weights)
5 KB Goblet Squats (16k/12k)

Workout: 4 Rounds

500 Meter Row OR Calorie Bike (25/20)
25 Wall Balls (20/14)
5 Clean and Jerks (ascending weights)

Round 1: (135/95), Round 2: (155/105), Round 3: (185/115), Round 4: (205/125)

Cardio Option: 4 Rounds

500 Meter Row OR Calorie Bike (25/20)
25 Wall Balls (20/14)
20 Russian KB Swings (32k/24k)

Core: 4 Rounds

30 Mountain Climbers
:30s Plank On Hands

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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