WOD: Friday, January 26th, 2018

Posted January 25, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog (down and back) x3
Very Slow toe touches – 10 Reps
Sumo Inchworm Push ups (5-4-3-2-1)

Pre-Game: 9 Minute EMOM

Minute 1: 30 Double Unders
Minute 2: 10 Shuttle Runs (25 feet)
Minute 3: 5 Dumbbell Power Clean & Jerks (ascending weights)

Workout: AMRAP x20 Minutes

40 Weighted Switches (50/35) (one dumbbell)
20 Calorie Row/Bike
10 DB Power Clean & Jerks (50/35) (two dumbbells)

Strength: Bench Press

7 sets of 2 Reps

Work to a heavy double in 7 sets

Cardio Option: 4 Rounds

50 Switches
40 Cal Bike
30 GHD Sit ups

Core: 5 Rounds

15 GHD Sit ups
15 GHD Back Extensions

WOD: Friday, April 19th, 2024 (Burpee Day 81)

Warm-up: Group Dynamic

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
Banded Shoulder Stretch – 1 Minute per side

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Strength: Strict Press (17 Minutes)

Sets 1 and 2: 2 Reps each at 90% of 1RM
Sets 3 and 4: 1 Rep each at 95% of 1RM

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Workout: For Time

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

2 Wall Walks
12 Alt Front Rack Lunges (95/65)

-Then-

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

12 Alt Front Rack Lunges (95/65)
2 Wall Walks

*Wall Walk Scaling Options:

Scale Reps (1 per round)
Scale Distance
Plyo Box Wall Walks (4 Reps per round)

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Cardio Option: For Time

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

2 Wall Walks
16 DB Lunges (50/35)

-Then-

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

16 DB Lunges (50/35)
2 Wall Walks

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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