WOD: Monday, September 24th, 2018

Posted September 23, 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 at 75% of 1-Rep Max

*3 second pause at the bottom of each rep

Workout: For Time

3 Rounds

9 Power Cleans (95/65)
9 Burpees over Bar
9 Pull ups

-500 Meter Run-

3 Rounds

7 Power Cleans (115/85)
7 Burpees over Bar
7 Pull ups

-500 Meter Run-

3 Rounds

5 Power Cleans (135/95)
5 Burpees over Bar
5 Pull ups

Core: 4 Rounds

30 Mountain Climbers
:30s Knee to elbow plank hold (alternate sides)

WOD: Tuesday, March 21st, 2023 (Burpee Day 51)

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)

Run to the end of the driveway (150M Air Runner)
5 Front Squats (ascending weights)
10 V-Ups

*Front squats come from the floor

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Workout: For Time

Buy In: Run the Loop (1200 M Air Runner)

-Then complete:

5 Rounds

8 Toes to Bar
10 Front Squats (135/95)
12 Burpees to target (pull up bar)

*Loop scaling options:

2000 Meter Row OR 3600 Meter Bike

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Cardio Option: For Time

Buy In: Run the Loop (1200 M Air Runner)

-Then complete:

5 Rounds

8 Toes to Bar
24 KB/DB Goblet Squats (24K/16K)
12 Burpees to target (pull up bar)

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Core: 4 Rounds

10 Banded Paloff Press
10 Banded Rotations

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