WOD: Saturday, April 14th, 2018 (Burpee Day 70)

Posted by & filed under .

Warm Up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Banded Lat Pull Downs – 10 Reps Per side
  • Frog Stretch – 1 Minute

 

Pre Game: 4 Rounds (12 Minute Cap)

  • Run to Millburn Avenue
  • 1 Round of Mini Cindy (3 Pull ups, 6 push ups, 9 Air Squats)
  • 3 Front Squats (ascending weights)

 

Workout: “Chipper” For Time

  • 500-400-300-200-100
  • 15-12-9-6-3 Strict Pull ups
  • 5-4-3-2-1 Front Squats (185/115)

Fitness RX: For Time 

  • 500-400-300-200-100
  • 15-12-9-6-3 Strict Pull ups
  • 15-12-9-6-3 Front Squats (135/85)

*ALL FRONT SQUATS ARE FROM THE FLOOR

 

Skill: Handstand Push ups / Handstand Walks

  • Work on getting upside down

 

Core: 5 Rounds

  • 30 Russian Twists
  • 10 Plank Tucks w/ Rings