WOD: Sunday, March 15th, 2020 (Burpee Day 42)

Posted by & filed under .

Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Pigeon Stretch – 1 Minute per side

——————————————————————————————————–

Pre-Game: 4 Rounds

  • (9/7) Calorie Row/Bike/Runner
  • 3 Squat Cleans (ascending weights)
  • :15s Hollow Hold

——————————————————————————————————–

Workout: 21 Minute Ladder

3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – 27 – 30….

  • Squat Cleans (105/75)
  • Toes 2 Bar
  • 30 Double Unders

*Double Unders are to be done after each set of Toes 2 Bar (reps never change)

——————————————————————————————————–

Cardio Option: 21 Minute Ladder

3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – 27 – 30….

  • Med-Ball Squat Cleans (30/20)
  • Toes 2 Bar
  • 30 Double Unders

*Double Unders are to be done after each set of Toes 2 Bar (reps never change)

——————————————————————————————————–

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations