WOD: Wednesday, April 25th, 2018 (Burpee Day 81)

Posted April 24, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Tempo Push ups – 10 SLOW reps
Banded Shoulder Rotations – 10 Reps per side
Banded Shoulder Stretch – 1 Minute per side

Strength: Strict Press (10-12 Minutes)

5 sets x 3 Reps @75% of 1-Rep max

Workout: 5 Rounds

10 Hang Power Cleans (135/95)
10 Handstand Push ups
10 Box Jumps (30/24)

HSPU Modification: 10 Hand Release Push ups

Endurance: Tabata Switches

:20s on, :10s off x 8 sets

Core: 4 Rounds

20 Kick the Ceilings
20 Reach the Ceilings

WOD: Thursday, December 26th, 2024 (7:15, 8:30, 9:30, 4:45, 5:45 ONLY)

Warm-up: Group Dynamic

Med-Ball Squat Tabata – 2 Minutes
:20s bottom of squat hold – :10s of MB Squats
Pigeon Stretch – 1 Minute per side

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Strength: Clean Complex (17 Minutes)

Sets 1 and 2: 2 Cleans + 1 Hang Clean @80% of 1RM
Sets 3 and 4: 2 Cleans + 1 Hang Clean @85% of 1RM

*Can drop the bar between cleans from the ground

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Workout: AMRAP + For Time

Part A – AMRAP x 12 Minutes

(16/12) Calorie Row OR (12/8) Calorie Bike
12 Wall Balls (20/14)
4 DB Hang Clean and Jerks (50/35) *2 per side

-Rest 2 Minutes-

Part B – For Time

500 Meter Row OR 1200 Meter Bike

*Two Scores:

Total rounds + reps for Part A
Time for Part B

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Core: 4 Rounds

10 Weighted Hanging Knee Raises (25/15)
30 DB Side Bends (50/35)

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