WOD: Sunday, May 27th, 2018 (Burpee Day 113)

Posted May 25, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Banded Pull aparts – 30 Reps
PVC Pass throughs – 15 Reps
Samson Stretch – 1 minute per side

Pre-Game: 4 Rounds (12 minute Cap)

Calorie Row/Bike (9/7)
3 Hang Squat Cleans (ascending weights)
:20 Plank

Workout: “Chipper” For Time

50-40-30-20-10 Double Unders
25-20-15-10-5 Hang Power Cleans (95/65)
10-8-6-4-2 Ring/Matador Dips

Double Under modification: Single under x2

Endurance: Rowing Sprints

4 sets of 200 meters as fast as possible, rest 1 minute b/w sets

Core: 5 Rounds

30 Mountain Climbers
30 Muffin Toppers (25/15)

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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