WOD: Monday, February 22nd, 2021 (Burpee Day 22)

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Spiderman Lunges – 10 Reps per side 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row/Bike/Runner
  • 5 Front Squats (ascending weights)
  • :15s Plank on hands

*Front Squats are from the rack 

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Workout: 4 Rounds (1 Min Stations / :15s Transition)

  • Station 1: Max Front Squats (185/125)
  • Station 2: Max Single Arm Devils Press (50/35)
  • Station 3: Max Ab-Mat Sit Ups 
  • Station 4: Max Calorie Row/Bike/Runner 
  • Station 5: Rest 

*Score is a total accumulation of reps across all stations

*Scores restart at 0 every new round (4 total scores)

*CRX: Front squats (225/155)

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Cardio Option: 4 Rounds (1 Min Stations / :15s Transition)

  • Station 1: Max DB/KB Goblet Squats (50/35)(24k/16k)
  • Station 2: Max Single Arm Devils Press (50/35)
  • Station 3: Max Ab-Mat Sit Ups 
  • Station 4: Max Calorie Row/Bike/Runner 
  • Station 5: Rest 

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Skill Work: Handstands

  • Beginner: 5 Sets x 5 Negatives OR Work on getting upside down
  • Intermediate: 5 Sets of :15s HS Hold + 3-5 Kipping HSPU
  • Advanced: 5 Sets of :15s HS Hold + 5 Strict HSPU + :15s HS Hold 

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Core: 5 Rounds 

  • 20 Bicycle Crunches
  • 20 Kick the Ceilings