WOD: Friday, December 1st, 2017

Posted November 30, 2017 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

PVC Pass Throughs – 10 Reps
PVC Hip Swings – 10 Reps each side
Spider-Man Lunges – 10 Reps

Workout: 3 Rounds (30 min Cap)

30 Hand Release Push Ups
40 Weighted Switches (35/25)
500 Meter Row

Cardio Option: 5 Rounds

20 Cal Bike
15 GHD Sit ups
10 Cal Bike
10 GHD Sit ups

Strength: Bench Press

5 sets – 3 Reps with a 2 second pause on chest

Work up to a moderate weight

Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

WOD: Sunday, May 3rd, 2026 (Burpee Day 97)

Group Dynamic Warmup:

Plank – Push Up Tabata – 2 Minutes
:20s Plank on hands – :10s of Push Ups
Seated Hamstring Stretch – 1 Minute per side

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Pre-Game: 3 Rounds

200 Meter Run
5 Sumo Deadlift High Pulls (ascending weights)
:15s Handstand Hold OR Plank on hands

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Workout: AMRAP x 20 Minutes

5 Strict Handstand Push Ups
7 Sumo Deadlift High Pulls (115/75)
(11/7) Calorie Row/Ski OR (9/5) Calorie Bike

*Every 5 Minutes (INCLUDING 0:00) complete:

200 Meter Run

*One score: total # of rounds + reps completed in 20 Mins

*Handstand Push Up Scaling Options:

Scale Reps or Distance with ab-mats (NO KIPPING)
Plyo Box HSPU (same reps as Rx)
Hand Release Push Ups (10 Reps per round)

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Cardio Option: AMRAP x 20 Minutes

5 Strict Handstand Push Ups
11 Rage Balls (20/15)
(11/7) Calorie Row/Ski OR (9/5) Calorie Bike

*Every 5 Minutes (INCLUDING 0:00) complete:

200 Meter Run

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Core: 4 Rounds

10 Turkish Sit Ups (20/15)
10 KB/DB Pull Throughs

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