WOD: Saturday, February 10th, 2018 (Burpee Day 7)

Posted February 9, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Tabata KB Goblet Squat Hold – 2 minutes
Samson Stretch – 1 minute each side
Wrist stretch w/ wall – 1 minute

Strength: Thruster (10 minute Cap)

Build to a heavy Cluster

Workout: For Time

27-21-15-9 Toes 2 Bar
9-7-5-3 Clusters (185/115)

Fitness RX: For Time

27-21-15-9-6-3

Toes 2 Bar
Clusters (95/65)

Endurance: Tabata Switches

:20 on, :10 off x 8 sets

Core: 4 Rounds

10 Banded Paloff Presses
1o Banded Rotations

WOD: Sunday, October 1st, 2023

Warm-up: Group Dynamic

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

100 Meter Run
3 Hang Power Snatches (ascending weights)
5 SLOW Knee Raises OR 5 Strict Toes to Bar

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Workout: For Time

Buy In: 500 Meter Med-ball Run (20/14)

-Then-

16 – 14 – 12 – 10 – 8

Toes to Bar

8 – 7 – 6 – 5 – 4

Hang Power Snatches (115/85)

-Then-

Buy Out: 500 Meter Med-ball Run (20/14)

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Cardio Option: For Time

Buy In: 500 Meter Med-ball Run (20/14)

-Then-

16 – 14 – 12 – 10 – 8

Toes to Bar
DB Hang Snatches (50/35) *half per side

-Then-

Buy Out: 500 Meter Med-ball Run (20/14)

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Core: 4 Rounds

15 Ab-Wheels
30 Bicycle Crunches

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