WOD: Monday, April 2nd, 2018 (Burpee Day 58)

Posted April 1, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog (down and back) x3
Very SLOW toe touches – 10 Reps
Banded Hamstring Stretch – 1 Minute per side

Pre-Game: 4 Rounds

150 Meter Row
5 Deadlifts
3 Hang Power Cleans
1 Shoulder to Overhead

*All ascending weights

Workout: 5 Rounds “DT with a twist”

12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Shoulder to Overhead (155/105)

B/W Rounds: Calories on Rower/Bike (20/15)

Skill: Ring Muscle ups

Work on turning over, swinging, and ring dips

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

WOD: Tuesday, March 17th, 2026 (Burpee Day 50)

Group Dynamic Warmup:

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Lat/Samson Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap)

1 Minute Row/Bike/Runner/Ski
3 Hang Power Cleans (ascending weights)
3 Strict Pull Ups

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Workout: For Time

1 Round

(36/28) Calorie Row/Ski OR (28/20) Cal Runner/Bike
16 Hang Power Cleans (115/85)
16 Pull Ups

-Then-

2 Rounds

(18/14) Calorie Row/Ski OR (14/10) Cal Runner/Bike
8 Hang Power Cleans (135/95)
8 Pull Ups

-Then-

4 Rounds

(9/7) Calorie Row/Ski OR (7/5) Cal Runner/Bike
4 Hang Power Cleans (155/105)
4 Pull Ups

*CRX: Bar/Ring Muscle Ups (1×8 – 2×4 – 4×2)

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Cardio Option: For Time

1 Round

(36/28) Calorie Row/Ski OR (28/20) Cal Runner/Bike
24 DB Hang Power Cleans (50×2/35×2)
16 Pull Ups

-Then-

2 Rounds

(18/14) Calorie Row/Ski OR (14/10) Cal Runner/Bike
12 DB Hang Power Cleans (50×2/35×2)
8 Pull Ups

-Then-

4 Rounds

(9/7) Calorie Row/Ski OR (7/5) Cal Runner/Bike
6 DB Hang Power Cleans (50×2/35×2)
4 Pull Ups

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Core: 4 Rounds

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

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