WOD: Thursday, March 29th, 2018 (Burpee Day 54)

Posted March 28, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog (down and back) x3
Duck Walks (down and back)
Inchworm (down and back)
Hamstring stretch – 1 Minute per side

Pre-Game: 4 Rounds

Run to Millburn Avenue
10 Atomic Sit ups (25/15)
5 Deadlifts (ascending weights)

Workout: 5 Rounds

300 Meter Run
20 Wall Balls (20/14)
10 Deadlifts (225/155)

Endurance: Rowing Intervals

5 sets x :30 on, :30 active recovery (slow pull)

Core: 4 Rounds

30 Flutter Kicks
:30 6 Inch hold

WOD: Friday, January 3rd, 2025

Warm-up: Group Dynamic

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
Banded Lat/Samson Stretch – 1 Minute per side

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Strength: Strict Press (17 Minutes)

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

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Workout: For Time

500 Meter Row OR 1200 Meter Bike
32 DB Hang Snatches (50/35) *16 per side
4 Rope Climbs

-Then-

500 Meter Row OR 1200 Meter Bike
24 DB Hang Snatches (50/35) *12 per side
3 Rope Climbs

-Then-

500 Meter Row OR 1200 Meter Bike
16 DB Hang Snatches (50/35) *8 per side
2 Rope Climbs

*Rope Climb Scaling Options:

Scale Reps or distance on ropes
Rope Ascents (8-6-4 Reps)
Strict Pull Ups (12-9-6 Reps)

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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