WOD: Sunday, September 16th, 2018

Posted September 15, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

2 Minutes of movement
Alternate between :15s of high knees and butt kicks
Sumo Inchworm Push ups – 5-4-3-2-1 Reps

Pre-Game: 4 Rounds

Run the stairs
5 American KB Swings (ascending weights)
:20s Plank on Hands

Workout: For Time

Buy In: 1,000 meter Row OR Calorie Bike/Runner (60/50)

-THEN-

4 Rounds

300 Meter Run
20 Ab-Mat sit ups
10 American KB Swings (24k/16k)

-THEN-

Buy Out: 1,000 meter Row OR Calorie Bike/Runner (60/50)

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

WOD: Saturday, April 1st, 2023 (Burpee Day 62)

Warm-up: Group Dynamic

Plate Squat Tabata – 2 Minutes
:20s Bottom of squat hold w/ plate – :10s of Plate Squats
Pigeon Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min cap)

(9/7) Calorie Row OR Bike
5 Front Squats (ascending weights)
:15s Hollow Hold

*Front Squats are from the floor

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Workout: Every 3:30 Minutes x 6 Rounds

(15/12) Calorie Row OR (12/9) Calorie Bike
9 Front Squats (115/85)

-In remaining time complete:

Odd Rounds: Max Toes to Bar
Even Rounds: Max Ab-Mat Sit Ups

*CRX: 9 Front Squats (155/105)

*Two Scores:

One for all 3 rounds of TTB added together
One for all 3 rounds of ABSU added together

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Cardio Option: Every 3:30 Minutes x 6 Rounds

(15/12) Calorie Row OR (12/9) Calorie Bike
18 DB/KB Goblet Squats (24K/16K)

-In remaining time complete:

Odd Rounds: Max Toes to Bar
Even Rounds: Max Ab-Mat Sit Ups

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Accessory Work: Bench Press

Establish a heavy single

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Core: 4 Rounds

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

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