WOD: Saturday, March 6th, 2021 (Burpee Day 34)

Warm-up: Group Dynamic 

  • Plank / Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on Hands / :10s of shoulder taps 
  • PVC Lat/Shoulder Stretch – :30s per side x 3 

——————————————————————————————————–

Pre-Game: EMOM x 9 Minutes 

  • Min 1: :45s Row/Bike/Runner
  • Min 2: 3 – 5 Power Cleans (ascending weights)
  • Min 3: :20s Handstand Hold OR Plank 

——————————————————————————————————–

Workout: For Time 

  • Buy In: 1000 Meter Row/ 800 Meter Run/ 2400 Meter Bike

-Then-

4 Rounds 

  • 24 Weighted Ab-Mat Sit Ups (20/14)
  • 12 Power Cleans (115/85)
  • 6 Handstand Push Ups 

-Then-

  • Buy Out: 1000 Meter Row/ 800 Meter Run/ 2400 Meter Bike

*CRX: 6 Power Cleans (155/105) 

HSPU Scale: 12 Hand Release Push Ups OR 6 DB/KB Strict Press per side 

——————————————————————————————————–

Cardio Option: For Time 

  • Buy In: 1000 Meter Row/ 800 Meter Run/ 2400 Meter Bike

-Then-

4 Rounds 

  • 24 Weighted Ab-Mat Sit Ups (20/14)
  • 18 Rage Balls (20/15) 
  • 6 Handstand Push Ups 

-Then-

  • Buy Out: 1000 Meter Row/ 800 Meter Run/ 2400 Meter Bike

——————————————————————————————————–

Strength & Accessory: Chest and Tri’s

4 Sets 

  • 3 “Heavy” Pause Bench press Reps (:03s pause on each rep)
  • 12 Overhead DB Tricep Extensions (Per side)

——————————————————————————————————–

Core: 5 Rounds

  • 15 V-Ups 
  • :30s 6-inch hold