WOD: Monday, May 21st, 2018 (Burpee Day 107)

Posted May 18, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog (down and back) x3
Rig Squats – 10 SLOW Reps
Rig Squat Hold – 1 Minute
Couch Stretch – 1 Minute per side

Strength: Back Squat

Work up to a one rep max

Workout: AMRAP x 15 Minutes

400 Meter Run
12 Shoulder 2 Overhead (95/65)
12 Pull ups

CRX: AMRAP x 15 Minutes

400 Meter Run
12 Shoulder 2 Overhead (135/95)
12 Chest 2 Bar Pull ups

Core: 5 Rounds

15 Ab – Wheels
:30s Hollow Hold

WOD: Tuesday, March 21st, 2023 (Burpee Day 51)

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway (150M Air Runner)
5 Front Squats (ascending weights)
10 V-Ups

*Front squats come from the floor

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Workout: For Time

Buy In: Run the Loop (1200 M Air Runner)

-Then complete:

5 Rounds

8 Toes to Bar
10 Front Squats (135/95)
12 Burpees to target (pull up bar)

*Loop scaling options:

2000 Meter Row OR 3600 Meter Bike

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Cardio Option: For Time

Buy In: Run the Loop (1200 M Air Runner)

-Then complete:

5 Rounds

8 Toes to Bar
24 KB/DB Goblet Squats (24K/16K)
12 Burpees to target (pull up bar)

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Core: 4 Rounds

10 Banded Paloff Press
10 Banded Rotations

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