WOD: Saturday, June 2nd, 2018 (Burpee Day 119)

Posted June 1, 2018 by Diogo Dias & filed under Workout of the Day.

WORKOUT WILL BE DONE AT MEISEL PARK IN SPRINGFIELD AT 9 AM. OUR NEW LOCATION IS 27 BLEEKER STREET, MILLBURN, NJ. NORMAL SCHEDULE WILL RESUME ON MONDAY JUNE 4TH.

Warm-up: Group Dynamic

Group Jog (100 meters)
High Knees
Butt Kicks
Calf Stretch against fence

Workout: Hero Wod “Loredo”

6 Rounds

24 Air Squats
24 Push ups
24 Walking Lunge steps
400 Meter Run

WOD: Saturday, December 2nd, 2023

Warm-up: Group Dynamic

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Lat/Samson Stretch – 1 Minute per side

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway (150 M Air Runner)
3 Power Cleans (ascending weights)
3 Strict Pull Ups

——————————————————————————————————–

Workout: For Time

800 Meter Run

-Into-

3 Rounds

4 Power Cleans (155/105)
8 Pull Ups
12 Box Jump Overs (24”/20”)

-Then-

800 Meter Run

-Into-

3 Rounds

12 Box Jump Overs (24”/20”)
8 Pull Ups
4 Power Cleans (155/105)

*RX+: 4 Power Cleans (185/115)

*CRX: 4 Power Cleans (185/115) / 4 Bar/Ring Muscle Ups

——————————————————————————————————–

Cardio Option: For Time

800 Meter Run

-Into-

3 Rounds

12 Russian KB Swings (24K/16K)
8 Pull Ups
12 Box Jump Overs (24”/20”)

-Then-

800 Meter Run

-Into-

3 Rounds

12 Box Jump Overs (24”/20”)
8 Pull Ups
12 Russian KB Swings (24K/16K)

——————————————————————————————————–

Strength: Bench Press

4 Sets

5 Bench Press (increasing weights)
10 DB Bench Press (Light and fast)

——————————————————————————————————–

Core: 4 Rounds

20 Weighted Reach the ceilings (25/15)
20 Kick the ceilings

Posted in Workout of the Day | Comments Off

Gym Lead Machine