WOD: Friday, March 19th, 2021 (Burpee Day 47)

Posted by & filed under .

Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat / Hip Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Jerk (15 Minutes)

  • 5 Sets x 3 Reps @65 – 70% of 1RM 

*Stick with Push or Split (whichever you decided on last week)

——————————————————————————————————–

Workout: For Time 

16 – 12 – 8 – 4 

  • Thrusters (95/65)
  • Calorie Row/Bike/Runner 

-Rest 2 Minutes- 

4 – 8 – 12 – 16 

  • Thrusters (95/65)
  • Calorie Row/Bike/Runner 

*Score is total time to complete both ladders INCLUDING rest

——————————————————————————————————–

Cardio Option: For Time 

16 – 12 – 8 – 4 

  • Med-Ball Squat Cleans (20/14)
  • Calorie Row/Bike/Runner 

-Rest 2 Minutes- 

4 – 8 – 12 – 16 

  • Med-ball Squat Cleans (20/14)
  • Calorie Row/Bike/Runner 

——————————————————————————————————–

Skill Work: Open Prep 

  • Practice any movements that you may be nervous about for 21.2

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions