WOD: Sunday, April 22nd, 2018 (Burpee Day 78)

Posted by & filed under .

Warm-up: Group Dynamic

  • Banded Lat pull downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute Per side


Pre-Game: 4 Rounds

  • Calorie Row/Bike (10/8)
  • 5 Atomic Sit ups (25/15)
  • 5 American KB Swings (ascending weights)

 

Workout:  “Chipper” For Time

  • 500-400-300-200-100 Meter Run
  • 50-40-30-20-10 AB-Mat sit ups
  • 25-20-15-10-5 American KB Swings (32k/24k)

 

Skill: Handstands

  • W0rk on handstand push ups, walks, holds, etc.

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations