WOD: Sunday, June 17th, 2018

Posted June 16, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
High Knees – 1 Lap
Butt Kicks – 1 Lap
Calf Stretch – 1 Minute Per side

Pre-Game: 4 Rounds

Run the Stairs
5 Plate Burpees
5 Lunge steps w/ plate

Workout: AMRAP x 20 Minutes

50 Double Unders
30 Ab Mat Sit ups
10 Overhead Lunge Steps w/ plate (45/25)

*Lunge steps are 2:1 (10 each leg)

Endurance: Assault Bike Tabata

:20s on, :10s off x 8 sets

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

WOD: Monday, March 17th, 2025 (Burpee Day 49)

Warm-up: Group Dynamic

2 Minutes of movement
:20s of lateral hops, air squats, squat hold
Couch Stretch – 1 Minute per side

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Strength: Back Squat (17 Minutes)

4 Sets

Sets 1 and 2: 3 Reps each at 85% of 1RM
Sets 3 and 4: 1 Rep each at 90% of 1RM

*Heavy reps so make sure you rest between working sets

*Focus on bracing your core even if you’re wearing a belt

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Workout: For Time

1000 Meter Row OR 2400 M Bike
32 Wall Balls (20/14)
16 Alt DB Devils Press (50/35) *8 per side

-Then-

500 Meter Row OR 1200 M Bike
24 Wall Balls (20/14)
12 Alt DB Devils Press (50/35) *6 Per side

-Then-

250 Meter Row OR 600 M Bike
16 Wall Balls (20/14)
8 Alt DB Devils Press (50/35) *4 per side

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Core: 4 Rounds

15 Ab-Wheels
30 Plate Twists (25/15)

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