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
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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
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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
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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
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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)
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Core: 5 Rounds
- 15 V-Ups
- :30s 6-inch hold
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