WOD: Saturday, February 23rd, 2018 (Burpee Day 21)

Posted February 23, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Jumping Jacks – 25 Reps
PVC Pass Throughs – 15 Reps
Inchworm Push ups – 10 Reps

Pre-Game: 4 Rounds

Calories on Rower (10/8)
6 Dumbbell Hang Clean and Jerks (3 each arm, ascending weights)
:30 Plank

Workout: CrossFit Games Open “18.1”

AMRAP 20 Minutes

8 Toes 2 Bar
10 Dumbbell Hang Clean and Jerks (5 each arm) (50/35)
Calories on Rower (14/12)

Core: 4 Rounds

20 Long Sit-ups
20 Superman Rocks

WOD: Tuesday, May 20th, 2025 (Burpee Day 113)

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Hang Power Snatches (ascending weights)
1 Wall Walk

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Workout: AMRAP x 20 Minutes

2 Rounds

200 Meter Run
2 Wall Walks
8 Hang Power Snatches (105/75)

-Once you complete Round 2, move into-

2 Rounds

250 Meter Row OR 600 Meter Bike
8 Hand Release Push Ups
16 DB Hang Power Snatches (50/35) *8 per side

-Once 4 Rounds are completed you start back from the top-

*One score: total rounds + reps completed in 20 minutes

*Scoring for meters:

1 Rep for every 100 M Run
1 Rep for every 125 M Row
1 Rep for every 300 M Bike

*Wall Walk Scaling Options:

Scale Reps OR Distance
Plyo Box Wall Walks (4 Reps)
Inchworm Push Up – 4 Reps (1 inchworm + 1 push up for each rep)

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Cardio Option: AMRAP x 20 Minutes

2 Rounds

200 Meter Run
2 Wall Walks
12 American KB Swings (24K/16K)

-Once you complete Round 2, move into-

2 Rounds

250 Meter Row OR 600 Meter Bike
8 Hand Release Push Ups
16 DB Hang Power Snatches (50/35) *8 per side

-Once 4 Rounds are completed you start back from the top-

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Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

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