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Today's WOD
WOD: Saturday, April 19th, 2025 (Burpee Day 82)
Warm-up: Group Dynamic
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s Shoulder Tap Tabata
- Banded Lat/Samson Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Power Cleans (ascending weights)
- 3 Box Jump Overs (24”/20”)
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Workout: Ladder x 21 Minutes
- Buy in: Run the Loop
-in remaining time ladder of:
3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc…
- Power Cleans (155/105)
- Box Jump Overs (24”/20”)
- Calorie Row/Ski/Bike
*Score is last FULL round completed + partial reps
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Cardio Option: Ladder x 21 Minutes
- Buy in: Run the Loop
-in remaining time ladder of:
3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc…
- Russian KB Swings (24K/16K)
- Box Jump Overs (24”/20”)
- Calorie Row/Ski/Bike
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Accessory Work: Pause Bench Press
5 Sets x 3 Reps
- Build to a tough set of 3 over 5 sets
- :03s pause at the chest on every rep
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Core: 4 Rounds
- 20 Weighted Reach the Ceilings (25/15)
- 20 Kick the Ceilings
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