WORKOUTS POSTED IN ADVANCE

Posted April 26, 2024 by Diogo Dias & filed under Workout of the Day.

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WOD: Saturday, May 2nd, 2026 (Burpee Day 96)

Group Dynamic Warmup:

2 Minutes of movement
:20s of lateral hops, air squats, burpees
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Hang Power Snatches (ascending weights)
3 QUALITY Wall Balls (at workout weight)

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Workout: For Time

400 Meter Run

-THEN-

63 Double Unders
45 Wall Balls (20/14)
9 Hang Power Snatches (105/65)

-into-

42 Double Unders
30 Wall Balls (20/14)
9 Hang Power Snatches (105/65)

-into-

21 Double Unders
15 Wall Balls (20/14)
9 Hang Power Snatches (105/65)

-THEN-

400 Meter Run

*Rx+: HPS (115/75) (Same Reps as Rx)

*CRx: HPS (135/95) (Same Reps as Rx)

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Cardio Option: For Time

400 Meter Run

-THEN-

63 Double Unders
45 Wall Balls (20/14)
18 American KB Swings (24K/16K)

-into-

42 Double Unders
30 Wall Balls (20/14)
18 American KB Swings (24K/16K)

-into-

21 Double Unders
15 Wall Balls (20/14)
18 American KB Swings (24K/16K)

-THEN-

400 Meter Run

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Accessory Work: Bench Press + Tricep Extensions

4 Sets

5 Bench Press
10 DB Overhead Tricep Extensions (per side)

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Core: 4 Rounds

20 Weighted Reach the Ceilings (25/15)
20 Kick the Ceilings

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