WOD: Friday, May 11th, 2018 (Burpee Day 97)

Posted May 10, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

2 Minutes of Movement
:20s of high knees, :20s of butt kicks, :20s of PVC lateral hops
Tempo Push ups – 10 SLOW Reps
Samson Stretch – 1 Minute per side

Pre-Game: 4 Rounds

Run to Millburn Ave
3 Hang DB Clean and Jerks (ascending weights) *each arm
5 Broad Jumps

Workout: 5 Rounds

5 Hang DB Clean and Jerks (50/35) *Right arm
10 Burpee Box Jumps (24/20)
5 Hang DB Clean and Jerks (50/35) *Left arm
400 Meter Run

Cardio Option: 4 Rounds

400 Meter Run
30 GHD sit-ups
20 Calorie Bike/Row
10 Burpees

Strength: Bench Press

Build to a heavy single

Core: 5 Rounds

15 GHD Sit-ups
15 GHD Back extensions

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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