WOD: Friday, April 13th, 2018 (Burpee Day 69)

Posted April 12, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Jumping Jacks – 25 Reps
Banded Pull A-Parts – 30 Reps
Banded Hamstring Stretch – 1 Minute Per side

Pre-Game: 4 Rounds

Run to Millburn Avenue
10 American KB Swings (16k/12k)
5 Sumo Deadlift High Pulls (ascending weights)

Workout: AMRAP 20 Minutes

300 Meter Run
20 Sumo Deadlift High Pulls (95/65)
10 Bar Over Burpees

Cardio Option: 4 Rounds

400 Meter Run
20 GHD Sit ups
200 Meter Run
10 GHD Sit ups

Strength: Bench Press

Work up to a heavy set of 3 Reps

Core: 5 Rounds

15 GHD Sit ups
15 GHD Back extensions

WOD: Friday, January 17th, 2025

Warm-up: Group Dynamic

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

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Strength: Strict Press (17 Minutes)

Establish a new 1 Rep Max

*Warm Up Rep Scheme:

5-5-3-3-1-1-1-1-1-etc..

*Make sure you rest between heavy attempts!

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Workout: Ladder + For Time

Part A – Ladder x 12 Minutes

4, 6, 8, 10, 12, 14, 16, 18, 20, etc…

Calorie Row/Bike/Runner/Ski
DB Hang Snatches (50/35) *half per side
Pull Ups

-Rest 2 Minutes-

Part B – For Time

250 M Row/Ski / 200 M Run / 600 Meter Bike
10 DB Snatches (50/35) *half per side
250 M Row/Ski / 200 M Run / 600 Meter Bike

*CRX: Bar/Ring Muscle Ups (2-3-4-5-6-7-8-9-10-etc..)

*Two Scores:

Last Full Round completed + Partial reps on Part A
Time for Part B

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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