WOD: Saturday, April 7th, 2018 (Burpee Day 63)

Posted April 6, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Banded Pull A-Parts – 30 Reps
PVC Hip Swings – 10 Reps each Direction
Frog Stretch – 1 Minute

Pre-Game: 4 Rounds

Run to Millburn Avenue
10 KB Goblet Squats (16k/12k)
5 Power Cleans (ascending weights)

Workout: 4 Rounds

30 Wall Balls (20/14)
15 Bar Over Burpees
5 Power Cleans (185/115)

Skill: Toes 2 Bar

Work on consistently linking reps, or, work on developing the skill

Core: 4 Rounds

20 Kick the Ceilings
20 Reach the Ceilings

WOD: Monday, January 20th, 2025

Warm-up: Group Dynamic

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

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Strength: Make Up Day (17 Minutes)

Establish a new 1 Rep Max

*Pick one of the 3 movements from our strength cycle

*When in doubt, pick the squat 🙂

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Workout: Every 3 Minutes x 6 Rounds

Rounds 1 and 4:

(21/15) Calorie Row OR (15/12) Cal Bike

-in remaining time complete:

Max Wall Balls (20/14)

Rounds 2 and 5:

(21/15) Calorie Row OR (15/12) Cal Bike

-in remaining time complete:

Max Box Jump Overs (24”/20”)

Rounds 3 and 6:

(21/15) Calorie Row OR (15/12) Cal Bike

-in remaining time complete:

Max Alt DB Devils Press (50/35)

*CRX: Devils Press (70/50)

*3 Total Scores:

1st score- BOTH rounds of max wall balls added together
2nd score- BOTH rounds of max BJO added together
3rd score- BOTH rounds of max DP added together

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Core: 4 Rounds

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

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