WOD: Monday, September 17th, 2018

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

Warm-up: Group Dynamic

KB Goblet Squat Tabata – 2 Minutes
Couch Stretch – 1 Minute per side

Strength: Pause Back Squat (12-15 Minutes)

4 sets x 4 Reps @65-70% of 1-Rep Max

*3 second pause at the bottom of each squat

Workout: AMRAP Repeat x2

AMRAP x 9 Minutes

12/9 Calorie Row/Bike/Runner
9 Front Squats (95/65)
6 Burpee Box Jumps (24″/20″)

-Rest 2 Minutes-

AMRAP x 9 Minutes

6 Burpee Box Jumps (24″/20″)
9 Front Squats (95/65)
12/9 Calorie Row/Bike/Runner

Core: 5 Rounds

10 Knee Raises
:20s Knee Raise Hold

WOD: Friday, June 2nd, 2023 (Burpee Day 124)

Warm-up: Group Dynamic

Plate Squat Tabata – 2 Minutes
:20s bottom of squat hold – :10s of plate squats
Pigeon Stretch – 1 Minute per side

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Pre-Game: 3 Rounds

200 Meter Run
5 Overhead Squats (ascending weights)
5 Jump Squats

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Workout: Every 3 Minutes x 6 Rounds

200 Meter Run

-In remaining time complete max reps of:

Rounds 1 & 4: Wall Balls (20/14)
Rounds 2 & 5: Overhead Squats (105/75)
Rounds 3 & 6: Box Jump Overs (24”/20”)

*Rest 2 Minutes between round 3 and 4

*3 total scores:

One for both rounds of wall balls
One for both rounds of Overhead Squats
One for both rounds of BJO

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Cardio Option: Every 3 Minutes x 6 Rounds

200 Meter Run

-In remaining time complete max reps of:

Rounds 1 & 4: Wall Balls (20/14)
Rounds 2 & 5: Calorie Row
Rounds 3 & 6: Box Jump Overs (24”/20”)

*Rest 2 Minutes between round 3 and 4

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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