WOD: Thursday, March 15th, 2018 (Burpee Day 40)

Posted March 14, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog (down and back) x3
High Knees (down and back)
Butt Kicks (down and back)
Frankenstein Walks (down and back)
Wrist stretches – 1 Minute

Pre-Game: 4 Rounds

Calories on Rower/Bike (12/9)
3 Hang Power Cleans
3 Shoulder to Overhead

Workout: 18 Minute Ladder

(3,6,9,12,15,18,2,etc…)

Hang Power Clean and Jerks (105/70)
Bar Facing Burpees

Endurance: Rowing Intervals

4 sets x :30 max effort + :30 recovery (slow pulls)

Core: 4 Rounds

20 Kick the Ceilings
20 Reach the Ceilings

WOD: Friday, September 13th, 2024

Warm-up: Group Dynamic

2 minutes of movements
:20s Lateral Hops, Air Squats, Up-Downs
Pigeon Stretch – 1 Minute per side

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Strength-Endurance: Every 2:30 Minutes x 5 Rounds

200 Meter Run
2 Squat Cleans

*Can be done as touch n’ go or drop singles

*Start light (around 60%) and build

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Workout: 3 Intervals (1 Minute Stations / :15s Transition)

Station1: Max Box Jump Overs (24”/20”)
Station2: Max Front Squats (95/65)
Station3: Max Calorie Row/Bike/Runner/Ski
Station4: Rest

*3 Scores:

Total accumulated reps through all 3 working stations
Brand new score for each interval

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Cardio Option: Workout: 3 Intervals (1 Minute Stations / :15s Transition)

Station1: Max Box Jump Overs (24”/20”)
Station2: Max KB/DB Goblet Squats (24K/16K)(50/35)
Station3: Max Calorie Row/Bike/Runner/Ski
Station4: Rest

*3 Scores:

Total accumulated reps through all 3 working stations
Brand new score for each interval

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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