WOD: Saturday, March 24th, 2018 (Burpee Day 49)

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

Warm-up: Group Dynamic

2 Minutes of Continuous Movements
1 Minute of High knees and Butt Kicks (alternate every :15)
1 Minute of arm circles Big and Small (alternate every :15)
KB Goblet Squat Tabata – 2 Minutes
Couch Stretch – 1 Minute Per side

Pre-Game: 4 Rounds

Calorie Row/Bike (10/8)
5 Thrusters (ascending weights)
5 Bar Over Burpees

Workout: CrossFit Games Open “18.5”

7 Minute Ladder

(3,6,9,12,15,18,21,etc….)

Thrusters (100/65)
Chest To Bar pull ups

Endurance: Assault Bike Tabata

:20s on, :10s off x 8 sets

Core: 5 Rounds

15 V-Ups
1 Minute Plank

WOD: Monday, October 14th, 2024

Warm-up: Group Dynamic

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Trusts
Couch Stretch – 1 Minute per side

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Strength: Thruster (17 Minutes)

4 Sets

Sets 1 and 2: 3 Reps each at 85% of 1RM
Sets 3 and 4: 2 Reps each at 90% of 1RM

*Focus on being explosive out of the squat

*Rest between sets

*Belt, knee sleeves, wrist straps, lifters are all helpful

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Workout: For Time

400 Meter Run
40 Alt DB Box Step Ups (50/35)
40 Weighted Ab-Mat Sit Ups (20/14)

-Then-

300 Meter Run
30 Alt DB Box Step Ups (50/35)
30 Weighted Ab-Mat Sit Ups (20/14)

-Then-

200 Meter Run
20 Alt DB Box Step Ups (50/35)
20 Weighted Ab-Mat Sit Ups (20/14)

*DB can be held in any style

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Core: 4 Rounds

15 Ab-Wheels
30 Plate Twists (25/15)

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