WOD: Saturday, December 2nd, 2017

Posted December 1, 2017 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

KB Goblet Squat Hold – 1 Minute
Banded pull a-parts
Banded overhead stretch – 1 Min

Strength: 10-12 Minutes

Build to a 1 Rep Max Thruster

Workout: 5 Rounds

3 Thrusters (70-80% of 1 Rep Max Thruster)
6 Bar Muscle Ups (9 Burpee – Pull ups)
21 Ab-Mat Sit ups

Skill: Hand Stand Push ups

Work on kicking up to the wall, negatives, kipping

Core: 5 Rounds

25 Rocky Style Sit ups
15 Evil Wheels

WOD: Friday, May 10th, 2024 (Burpee Day 102)

Warm-up: Group Dynamic

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge – :10s of Hip Thrusts
Pigeon Stretch – 1 Minute per side

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Strength-Endurance: Every 2:30 minutes x 5 Rounds

200 Meter Run / 250 Meter Row / 600 Meter Bike
3 Front Squats

*Bar can come from the rack or from the floor

*Athletes can choose to increase the weight or stay the same

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Workout: 3 Intervals (1 Minute ON / :15s Transition)

Station1: Max Ab-Mat Sit Ups
Station2: Max Alt Front Rack Lunges (95/65)
Station3: Max Burpees Over Bar
Station4: Max Calorie Row/Bike/Runner/Ski
Station5: Rest

*3 Total Scores:

Total reps accumulated through all stations for each interval

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Cardio Option: 3 Intervals (1 Minute ON / :15s Transition)

Station1: Max Ab-Mat Sit Ups
Station2: Max Alt DB Lunges (50/35)
Station3: Max Burpees Over DB
Station4: Max Calorie Row/Bike/Runner/Ski
Station5: Rest

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Core: 3 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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