WOD: Monday, March 29th, 2021 (Burpee Day 57)

Posted by & filed under .

Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • Pigeon Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Clean (15 Minutes)

  • 5 Sets x 2 Reps @85 – 90% of 1 Rep Max 

——————————————————————————————————–

Workout: 4 Rounds 

  • 300 Meter Run 
  • 14 Single DB Box Step Overs (50/35)
  • 7 Hang Squat Cleans (115/85) 

*Rx Step up and Overs : (24”/20”)

——————————————————————————————————–

Cardio Option: 4 Rounds 

  • 300 Meter Run 
  • 14 Single DB Box Step Overs (50/35)
  • 14 Med-Ball Squat Cleans (20/14)

——————————————————————————————————–

Skill Work: Handstands

  • Beginner: Work on kicking upside down against the wall or getting into a tripod
  • Intermediate: 5 Sets of 3-5 Kipping HSPU w/ :15s Hold on last rep
  • Advanced: 5 Sets of 3 – 5 Kiping Deficit HSPU (3”/2”) w/ :15s hold on last rep

——————————————————————————————————–

Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15)
  • 20 Kick the ceilings