WOD: Wednesday, February 26th, 2020 (Burpee Day 24)

Posted by & filed under .

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Lat Stretch – 1 Minute per side

——————————————————————————————————–

Strength: Jerk (12 – 15 Minutes)

  • 5 Sets x 2 Reps @80 – 85% of 1 Rep max

*Due to yesterdays cleans we are switching the order for this week

——————————————————————————————————–

Workout: 21 Minute AMRAP

  • 28 Double Unders
  • 14 Alternating DB Snatches (50/35)
  • 7 Pull Ups

Every 3 Minutes (not including 0:00) complete:

  • (7/5) Calorie Row/Bike/Runner

——————————————————————————————————–

Cardio Option: 21 Minute AMRAP

  • 28 Double Unders
  • 7 Burpees to a plate (45/35)
  • 7 Pull Ups

Every 3 Minutes (not including 0:00) complete:

  • (7/5) Calorie Row/Bike/Runner

——————————————————————————————————–

Core: 4 Rounds

  • 10 Hanging Knee Raises
  • 30 Muffin Toppers (35/25)