WOD: Saturday, May 26th, 2018 (Burpee Day 112)

Posted May 25, 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)
Duck Walks (down and back)
Tempo Overhead Squats – 10 SLOW Reps
Frog Stretch – 1 Minute

Pre-Game: 4 Rounds

Run to Millburn Ave (150 Meter Row)
5 Overhead Squats (ascending weights)
5 Broad Jumps

Workout: AMRAP x 21 Minutes

21 Box Jumps (24/20)
14 Bar Over Burpees
7 Overhead Squats (115/80)

Skill: Toes to Bar

Working on hitting a target, staying tight on the bar, or linking toes to bar

Core: 4 Rounds

20 Long Sit-ups
20 Superman Rocks

WOD: Friday, May 3rd, 2024 (Burpee Day 95)

Warm-up: Group Dynamic

Bird Dog Tabata – 2 Minutes
:20s Bird Dog Hold – :10s of Active Bird dogs
Banded Hamstring Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

100 Meter Run (back stairs)
5 Deadlifts (ascending weights)
:10s Chin over bar OR Ring Row Hold

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Workout: AMRAP x 18 Minutes

6 Deadlifts (225/155)
30 Double Unders
2 Rope Climbs

*Every 6 Minutes (INCLUDING 0:00) complete:

300 Meter Run

*Score is total # of Rounds + Reps completed in 18 Min

*Rope Climb Scaling Options:

Scale Reps (1 per round)
Scale Distance
Rope Ascents (4 reps)
Strict Pull Ups (6 Reps)

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Cardio Option: AMRAP x 18 Minutes

12 Rage Balls (20/15)
30 Double Unders
2 Rope Climbs

*Every 6 Minutes (INCLUDING 0:00) complete:

300 Meter Run

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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