WOD: Wednesday, November 22nd, 2017

Posted November 21, 2017 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Jumping Jacks -25 Reps
Sumo Inchworm push ups (5-4-3-2-1)
Russian Babymaker – :45 to :60 hold

Pre-Game: 4 Rounds

10 AbMat Sit-ups
7 Kettlebell Squat Cleans (16K/12K)
3 Deadlifts (Ascending Weights)

Workout: 4 Rounds (3-Minutes Work / 3-Minutes Rest)

360M/320M Row
15 Deadlifts (225/135)
Max Bar Facing Burpees in the Remaining Time*

* Score is Max Bar facing Burpees

Strength: Power Cleans

10 Perfect Power Cleans

Add Weight Each Round (or 2)

Core: 4 Rounds
20 Rocky Style Sit-ups
80 Flutter Kicks

WOD: Thursday, May 2nd, 2024 (Burpee Day 94)

Warm-up: Group Dynamic

Group Run – 200 Meters
PVC Pass Through – 10 SLOW Reps
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds

Run to the end of the driveway
5 Hang Power Snatches (ascending weights)
3 Strict Toes to Bar OR 5 SLOW Knee Raises

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Workout: For Time

400 Meter Run

-Into-

2 Rounds

15 Box Jumps (24”/20”)
12 Toes to Bar
9 Hang Power Snatches (95/65)

-Then-

400 Meter Run

-Into-

2 Rounds

12 Box Jumps (24”/20”)
9 Toes to Bar
6 Hang Power Snatches (105/75)

-Then-

400 Meter Run

-Into-

2 Rounds

9 Box Jumps (24”/20”)
6 Toes to Bar
3 Hang Power Snatches (115/85)

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Cardio Option: For Time

400 Meter Run

-Into-

2 Rounds

15 Box Jumps (24”/20”)
12 Toes to Bar
9 DB Hang Snatches (50/35) *per side

-Then-

400 Meter Run

-Into-

2 Rounds

12 Box Jumps (24”/20”)
9 Toes to Bar
6 DB Hang Snatches (50/35) *per side

-Then-

400 Meter Run

-Into-

2 Rounds

9 Box Jumps (24”/20”)
6 Toes to Bar
3 DB Hang Snatches (50/35) *per side

——————————————————————————————————–

Core: 4 Rounds

30 Mountain Climbers
:30s Side Plank (per side)

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