WOD: Saturday, March 3rd, 2018 (Burpee Day 28)

Posted March 2, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

KB Goblet Squat Tabata – 2 Minutes
Sumo Inchworm Push ups (5-4-3-2-1)
Couch Stretch – 1 Minute Per side

Pre-Game: 4 Rounds

Calories on Row/Bike (10/8)
5 Dumbbell Squats (ascending weights)
1 Squat Clean (ascending weights)

Workout: CrossFit Games Open “18.2 & 18.2A”

18.2

1-2-3-4-5-6-7-8-9-10 (Reps)

Dumbbell Squats (50/35) (2 dumbbells)
Bar Facing Burpees

18.2A

1 Rep Max Clean (Squat or Power)

*ALL WORK MUST BE COMPLETED IN 12 MINUTES

**IF YOU DONT COMPLETE 18.2 IN 12 MINUTES, YOU CAN NOT ATTEMPT A CLEAN IN 18.2A

Core: 4 Rounds

20 Long Sit-ups

20 Superman Rocks

WOD: Tuesday, December 10th, 2024

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

Run to the end of the driveway
3 Power Snatches (ascending weights)
:15s Handstand Hold OR Plank on hands

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Workout: For Time

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
8 Power Snatches (105/75)

-Then-

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Alt DB Snatches (50/35)

*RX+: 8 PS (135/95) OR 6 Wall Facing HSPU

*CRX: 8 PS (135/95) AND 6 Wall Facing HSPU

*HSPU Scaling Options:

Scale Reps or Distance with ab-mats
Hand Release Push ups (12 Reps)
Med-Ball Push Press (16 Reps)

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Cardio Option: For Time

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Rage Balls (20/15)

-Then-

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Alt DB Snatches (50/35)

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Core: 4 Rounds

30 Mountain Climbers
:30s Side Plank (per side)

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