WOD: Thursday, May 31st, 2018 (Burpee Day 117)

Posted May 30, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

PVC Lateral Hop Tabata – 2 Minutes
Sumo Inchworm Push Ups (5-4-3-2-1)
Samson Stretch – 1 Minute per side

Pre-Game: 4 Rounds

30 Double Unders
5 Thrusters (ascending weights)
:20 Plank

Workout: 4 Rounds (3 minutes of work/ 3 minutes of rest)

Calorie Row/Bike (18/15)
12 Thrusters (95/65)
Max Burpees in remaining time

*Score is the number of burpees you get every round

Endurance: Double Under Flight Simulator

5-10-15-20-25-30-25-20-15-10-5 Reps
Or Work on your double unders

Core: 4 Rounds

20 Reach the ceilings
20 Kick the ceilings

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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