WOD: Sunday, March 28th, 2021 (Burpee Day 56)

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Warm-up: Group Dynamic 

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row/ 100 Meter Runner/ 300 Meter bike
  • 3 Hang Power Snatches (ascending weights)
  • :15s Hollow Hold 

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Workout: For Time 

  • Buy In: (50/35) Calorie Row OR (40/30) Calorie Runner/Bike

-Then-

5 Rounds 

  • 21 Ab-Mat Sit Ups 
  • 15 Wall Balls (20/14) 
  • 9 Hang Power Snatches (105/75) 

-Then-

  • Buy Out: (50/35) Calorie Row OR (40/30) Calorie Runner/Bike

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Cardio Option: For Time 

  • Buy In: (50/35) Calorie Row OR (40/30) Calorie Runner/Bike

-Then-

5 Rounds 

  • 21 Ab-Mat Sit Ups 
  • 15 Wall Balls (20/14) 
  • 9 DB Hang Power Snatches (50/35) *per side

-Then-

  • Buy Out: (50/35) Calorie Row OR (40/30) Calorie Runner/Bike

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Strength: Bench Press 

  • 5 Sets x 5 Reps 

*These are tempo reps (:03s on the way down and :03s pause at chest)

* Build across all 5 sets to a tough set of 5

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s 6-Inch Hold