WOD: Monday, December 11th, 2017

Posted December 10, 2017 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

High Knees (Down and Back)
Butt Kicks (Down and Back)
PVC OHS – 10 Reps on a 3 second tempo

Pre-Game: 8-Minute EMOM

Min 1: 1 Power Snatch + 2 Overhead Squats (Ascending Weights)
Min 2: 8 Bar Over Burpees

Workout: 15 Minute Ladder

Overhead Squats (115/85)
Toes 2 Bar
Reps increase by 3’s (3,6,9,12,15,etc.)

Strength: Power Snatch

5 sets – 2 Reps @ 80% of your 1- rep max

Core: 5 Rounds

20 Hollow Rocks
60 second Superman Hold

WOD: Tuesday, March 21st, 2023 (Burpee Day 51)

Warm-up: Group Dynamic

Plate Squat Tabata – 2 Minutes
:20s bottom of squat hold w/ plate – :10s of plate squats
Pigeon Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway (150M Air Runner)
5 Front Squats (ascending weights)
10 V-Ups

*Front squats come from the floor

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Workout: For Time

Buy In: Run the Loop (1200 M Air Runner)

-Then complete:

5 Rounds

8 Toes to Bar
10 Front Squats (135/95)
12 Burpees to target (pull up bar)

*Loop scaling options:

2000 Meter Row OR 3600 Meter Bike

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Cardio Option: For Time

Buy In: Run the Loop (1200 M Air Runner)

-Then complete:

5 Rounds

8 Toes to Bar
24 KB/DB Goblet Squats (24K/16K)
12 Burpees to target (pull up bar)

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Core: 4 Rounds

10 Banded Paloff Press
10 Banded Rotations

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