WOD: Saturday, April 3rd, 2021 (Burpee Day 62)

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Warm-up: Group Dynamic 

  • Plank – Shoulder Tap Tabata – 2 Minutes
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Minute Cap)

  • 1 Minute Row/Bike/Row 
  • 3 Power Cleans (ascending weights)
  • 5 Tempo Push Ups 

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 250 Meter Row / 100 Meter Run / 400 Meter Bike 
  • 9 Lateral Pogo Burpees 
  • 6 Power Cleans (155/115) 

-Rest 2 Minutes-

Part B – For Time 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 
  • 20 Lateral Pogo Burpees 

*Two scores, Rounds + Reps for part A and time for Part B

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 250 Meter Row / 100 Meter Run / 400 Meter Bike 
  • 9 Lateral Pogo Burpees 
  • 9 American KB Swings (24k/16k)

-Rest 2 Minutes-

Part B – For Time 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 
  • 20 Lateral Pogo Burpees 

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Strength and Accessory: Bench Press + Chin Over Bar Hold 

4 Sets 

  • 5 Bench Press (ascending weights)
  • :10s Chin Over Bar Hold 

-Rest :90s b/w sets-

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Core: 4 Rounds

  • 30 Russian Twists (25/15)
  • :30s Hollow Hold