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: Sunday, April 19th, 2025 (Burpee Day 83)

Warm-up: Group Dynamic

Squat – Lunge Tabata – 2 Minutes
:20s Bottom of squat hold – :10s of Bodyweight Lunges
Pigeon Stretch – 1 Minute per side

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Pre-Game: 3 Rounds

200 Meter Run
6 Alt Front Rack Lunges (ascending weights)
3 Strict Toes to Bar OR 5 SLOW Knee Raises

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Workout: AMRAP + For Time

Part A – AMRAP x 16 Minutes

Run to the end of the driveway
4 Lateral Pogo Burpees
8 Alt Front Rack Lunges (115/85)
4 Toes to Bar

-Rest 2 Minutes-

Part B – For Time

400 Meter Run

*Two Scores:

Rounds + Reps for Part A
Time for Part B
Completing the full run on part A counts as 1 rep

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Cardio Option: AMRAP + For Time

Part A – AMRAP x 16 Minutes

Run to the end of the driveway
4 Lateral Pogo Burpees over DB
8 Alt DB Lunges (50/35)
4 Toes to Bar

-Rest 2 Minutes-

Part B – For Time

400 Meter Run

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Core: 4 Rounds

10 Turkish Sit Ups (20/15)
10 KB Pull Throughs (16K/12K)

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