WOD: Sunday, May 13th, 2018 (Burpee Day 99)

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

Warm-up: Group Dynamic

Group Jog (down and back) x3
Frankenstein Walks (down and back)
Inchworms (down and back)
Pigeon Stretch – 1 Minute per side

Pre-Game: 4 Rounds (with your partner)

Calorie Row/Bike (10/8)
5 Deadlifts (ascending weights)
:20s Plank

Workout: Partner WOD – For Time

150 Ab-Mat sit ups
100 Deadlifts (115/85)
50 Calorie Row/Bike
100 Deadlifts (115/85)
150 Ab-Mat sit ups

*Reps must be split equally among partners, however you see fit

*Cut the reps in half if you are doing it alone

Endurance: Running repeats

4 x 400 meter run repeats, rest as needed b/w sets

Core: 4 Rounds

20 Reach the ceilings
20 Kick the ceilings

WOD: Monday, October 14th, 2024

Warm-up: Group Dynamic

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Trusts
Couch Stretch – 1 Minute per side

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Strength: Thruster (17 Minutes)

4 Sets

Sets 1 and 2: 3 Reps each at 85% of 1RM
Sets 3 and 4: 2 Reps each at 90% of 1RM

*Focus on being explosive out of the squat

*Rest between sets

*Belt, knee sleeves, wrist straps, lifters are all helpful

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Workout: For Time

400 Meter Run
40 Alt DB Box Step Ups (50/35)
40 Weighted Ab-Mat Sit Ups (20/14)

-Then-

300 Meter Run
30 Alt DB Box Step Ups (50/35)
30 Weighted Ab-Mat Sit Ups (20/14)

-Then-

200 Meter Run
20 Alt DB Box Step Ups (50/35)
20 Weighted Ab-Mat Sit Ups (20/14)

*DB can be held in any style

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Core: 4 Rounds

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

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