Workout of the Day - Saturday, April 17


Warmup
WOD
"Dillon's Birthday"
Complete as many rounds as possible in 20:03 of:
4 burpees
16 wallballs
18 anchored sit-ups
*split into teams of two, one partner does burpees then the other partner does burpees, etc. One round is when both teammates finish a full one.
Post rounds completed to comments.
Good turnout to celebrate Dillon's birthday (which was yesterday) with some surprise burpees and wallballs.
Reader Comments (4)
Seven rounds in 12 or so minutes of one deadlift, 50 yard run, two deadlifts 100 yard run, etc. Started with 185 but throttled back to 135 due to the early hour and my stiff legs.
Deadlift 3×5 with 385, 8 reps on the last set
Leg press 3×15
- calf raises 3×20
Reverse Lunges 4×20 (80)
Quad extension 3×15
- hammy curl 3×15
DB shoulder press 4×10-12 (60)
DB front raise 4×12 (25)
- DB lateral raise 4×12 (25)
DB Shrugs 4×10 (75)
Cable Front Raise 3×12
- cable lateral raise 3×12
- machine shrug 3×10
Nick/Mr. Krstich 7
Mr. Malak/Mr. Carey 7
Jay/Evan 8
Mrs. Burton/Mrs. Hana 7
Mrs. Carey/Mrs. Nevarez 8
Josh Van/Alex 9
Dillon/Jessica 8
Mrs. Bennis 11
Schott/Anto (aka "team curls") 8
Mr. Van/Mr. Mark 8
Mrs.Colussi/Mrs.Van 8
Koltin/Lily 7
Coach Casey/Jaylee 7
Mark + Vee 14 lb wallball
7 + 8 +17