WOD: Wednesday, April 18th, 2018 (Burpee Day 74)

Posted by & filed under .

Warm-up: Group Dynamic

  • Sumo Inchworm Push ups (5-4-3-2-1)
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute Per side

 

Strength: Strict Press (10-12 Minutes)

  • 5 sets x 5 Reps @70% of 1-Rep Max 

 

Workout: AMRAP x3

AMRAP 7 Minutes

  • 400 Meter Run (500 meter Row)
  • 10 Power Snatches (75/55)

Rest 1 Minute

AMRAP 7 Minutes

  • 300 Meter Run (400 Meter Row)
  • 10 Hang Power Snatches (95/65)

Rest 1 Minute

AMRAP 7 Minutes

  • 200 Meter Run (300 Meter Row)
  • 10 Overhead Squats (115/80)

 

Skill: Double Unders

  • Work on linking together reps or just pure volume

 

Core: 5 Rounds

  • 30 Russian Twists
  • 15 V-Ups