WOD: Saturday, February 2nd, 2019

Posted February 1, 2019 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
PVC Pass Throughs – 15 Reps
Couch Stretch – 1 Minute per side

Pre-Game: 4 Rounds

Run the stairs
3 Overhead Squats (ascending weights)
:15s Plank on Hands

Workout: For Time

10-9-8-7-6-5-4-3-2-1

Burpees over the bar
Overhead Squats (135/95)

*B/W Rounds: 25 Double Unders

Cardio Option: For Time

10-9-8-7-6-5-4-3-2-1

Burpees

20-18-16-14-12-10-8-6-4-2

Medicine Ball Cleans (20/14)

*B/W Rounds: 25 Double Unders

Strength: Bench Press

Build to a heavy single across 8 sets

Core: 4 Rounds

20 Long Sit ups
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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