WOD: Thursday, March 8th, 2018 (Burpee Day 33)

Posted March 7, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog (down and back) x3
Frankenstein Walks (down and back)
Duck Walks (down and back)
Very Slow Toe Touches – 10 Reps
Samson Lunge Stretch – 1 Minute per side

Pre-Game: 9 Minute Emom

Min 1: 10 Shuttle Runs (25 feet)
Min 2: 15 KB Goblet Squats (16k/12k)
Min 3: 5 Deadlifts (ascending weights)

Workout: 4 Rounds (3 Minutes on/ 3 Minutes off)

Calories on Rower/Bike (15/12)
20 Wall Balls (20/14)
Max Deadlifts (155/105)

CRX:

20 Wall Balls (30/20)
Max Deadlifts (205/125)

Score is however many deadlifts you get in the remaining time

Endurance: Rowing Sprints

3 Sets x 250 Meter as fast as possible, Rest 1 Min b/w sets

Core: 4 Rounds

10 Atomic Sit Ups (25/15)
20 Muffin Toppers

WOD: Tuesday, September 10th, 2024

Warm-up: Group Dynamic

Plank – Push Up Tabata – 2 Minutes
:20s Plank on hands – :10s Push Ups
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

1 Minute Row OR Bike
5 Shoulder to Overhead (ascending weights)
:15s Handstand Hold OR Plank on hands

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Workout: For Time

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 Shoulder to Overhead (135/95)
30 Double Unders

-Then-

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 Handstand Push Ups
30 Double Unders

*CRX: 10 S2OH (155/105) / 10 Strict HSPU

*Handstand Push Up Scaling Options:

Plyo Box HSPU (10 Reps)
Med-Ball Push Press (15 Reps)
Hand Release Push Ups (15 Reps)

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Cardio Option: For Time

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 DB Push Press (50/35) *10 per side
30 Double Unders

-Then-

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 Handstand Push Ups
30 Double Unders

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Core: 4 Rounds

15 V-Ups
30 Flutter Kicks

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