WOD: Saturday, April 28th, 2018 (Burpee Day 84)

Posted April 27, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Jumping Jacks – 25 Reps
Rig Squats + Hold – 10 slow squats + 1 Minute Hold
Banded Pull Aparts – 30 Reps

Pre-Game: 4 Rounds

Run to Millburn Ave
3 Front Squats (ascending weights)
3 Strict pull ups / 5 Ring Rows

Workout: For Time

Buy In: 800 Meter Run

-Then-

20-16-12-8-4 Pull ups
10-8-6-4-2 Front Squats (165/110)

-Then-

Buy Out: 800 Meter Run

*Front Squats are from the ground

Skill: Double Unders

Work on connecting reps together

Core: 4 Rounds

10 Rower Pike ups
10 Ab Wheels

WOD: Tuesday, December 10th, 2024

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds

Run to the end of the driveway
3 Power Snatches (ascending weights)
:15s Handstand Hold OR Plank on hands

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Workout: For Time

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
8 Power Snatches (105/75)

-Then-

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Alt DB Snatches (50/35)

*RX+: 8 PS (135/95) OR 6 Wall Facing HSPU

*CRX: 8 PS (135/95) AND 6 Wall Facing HSPU

*HSPU Scaling Options:

Scale Reps or Distance with ab-mats
Hand Release Push ups (12 Reps)
Med-Ball Push Press (16 Reps)

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Cardio Option: For Time

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Rage Balls (20/15)

-Then-

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Alt DB Snatches (50/35)

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Core: 4 Rounds

30 Mountain Climbers
:30s Side Plank (per side)

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