WOD: Friday, January 11th, 2018

Posted January 10, 2019 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
Toe Touches – 10 SLOW Reps
Frog Stretch- 1:30 Hold

Strength: Clean (12-15 Minutes)

Build to a one rep max Squat OR Power clean

Workout: For Time

50-40-30-20-10

Weighted Switches (50/35)(24k/16k)

15-12-9-6-3

Power Cleans (105/75)
Burpees over the Bar

*B/W Rounds: 30 Ab-Mat sit ups

Cardio Option: 3 Rounds

750 Meter Row
50 Switches
25 Burpee – Rage Balls (20/15)

Core: 5 Rounds

15 GHD Sit ups
15 GHD Back Extensions

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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