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: Monday, March 24th, 2025 (Burpee Day 56)

Warm-up: Group Dynamic

Plate Squat Tabata – 2 Minutes
:20s bottom of squat tabata – :10s of plate squats
Pigeon Stretch – 1 Minute per side

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Strength: Back Squat (17 Minutes)

4 Sets x 1 Rep

Sets 1 and 2: 1 Rep each at 90% of 1RM
Sets 3 and 4: 1 Rep each at 95% of RM

*HEAVY WEEK!!

*Use belt, knee sleeves, lifters if you have them

*If you fail at 95% back the weight to 90 and finish there

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Workout: For Time

500 Meter Row/Ski OR 1200 M Bike

-into-

15 – 12 – 9

Weighted Ab-Mat Sit Ups (20/14)
Front Squats (105/75)

-Then-

2 Rounds

250 Meter Row/Ski OR 600 M Bike
18 Weighted Ab-Mat Sit Ups (20/14)
18 Alt DB Lunges (50/35)

*DB must be held in suitcase position

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Cardio Option: For Time

500 Meter Row/Ski OR 1200 M Bike

-into-

15 – 12 – 9

Weighted Ab-Mat Sit Ups (20/14)
DB/KB Goblet Squats (50/35)(24K/16K)

-Then-

2 Rounds

250 Meter Row/Ski OR 600 M Bike
18 Weighted Ab-Mat Sit Ups (20/14)
18 Alt DB Lunges (50/35)

*DB must be held in suitcase position

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Core: 4 Rounds

15 Ab-Wheels
30 Bicycle Crunches

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