WOD: Wednesday, May 9th, 2018 (Burpee Day 95)

Posted May 8, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Jumping Jacks – 25 Reps
PVC Pass Throughs – 15 Reps
Single leg Glute Bridges w/ hold at top – 10 Reps Per side
Double leg glute bridges – 10 Reps

Strength: Strict Press

5 sets x 2 Reps @85% of 1-Rep Max

Workout: AMRAP 20 Minutes

7 Handstand Push ups
14 Alternating Pistol Squats
21 Hang Power Snatches (75/55)

HSPU Modification= 2 for 1 Hand release push ups

Skill: Handstands

Working on handstand walks, handstand holds, etc.

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

WOD: Tuesday, September 10th, 2024

Warm-up: Group Dynamic

Plank – Push Up Tabata – 2 Minutes
:20s Plank on hands – :10s Push Ups
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

1 Minute Row OR Bike
5 Shoulder to Overhead (ascending weights)
:15s Handstand Hold OR Plank on hands

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Workout: For Time

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 Shoulder to Overhead (135/95)
30 Double Unders

-Then-

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 Handstand Push Ups
30 Double Unders

*CRX: 10 S2OH (155/105) / 10 Strict HSPU

*Handstand Push Up Scaling Options:

Plyo Box HSPU (10 Reps)
Med-Ball Push Press (15 Reps)
Hand Release Push Ups (15 Reps)

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Cardio Option: For Time

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 DB Push Press (50/35) *10 per side
30 Double Unders

-Then-

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 Handstand Push Ups
30 Double Unders

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Core: 4 Rounds

15 V-Ups
30 Flutter Kicks

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