WOD: Thursday, April 1st, 2021 (Burpee Day 60)
Warm-up: Group Dynamic
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- Glute Bridges – 10 SLOW Reps
- Banded Hamstring Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- (9/7) Calorie Row/Bike/Runner
- 5 Deadlifts (ascending weights)
- 5 Jump Squats
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Workout: For Time
- Buy In: 36 Box Jumps (24”/20”)
-Then-
4 Rounds
- 6 Deadlifts (225/155)
- 18 Weighted Ab-Mat Sit Ups (20/14)
- (24/18) Calorie Row/Bike/Runner
-Then-
- Buy Out: 36 Box Jumps (24”/20”)
*CRX: Box Jumps (30”/24”)
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Cardio Option: For Time
- Buy In: 36 Box Jumps (24”/20”)
-Then-
4 Rounds
- 12 Russian KB Swings (24k/16k)
- 18 Weighted Ab-Mat Sit Ups (20/14)
- (24/18) Calorie Row/Bike/Runner
-Then-
- Buy Out: 36 Box Jumps (24”/20”)
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Skill Work: Double Unders
- Beginner: Work on linking double unders
- Intermediate: EMOM x 5-8 Minutes of 25-35 Reps
- Advanced: EMOM x 5-8 Minutes of 40-60 UB Reps
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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