WOD: Monday, April 5th, 2021 (Burpee Day 64)

Warm-up: Group Dynamic 

  • Air Squat Tabata – 2 Minutes
  • :20s bottom of squat hold – :10s of air squats 
  • Couch Stretch – 1 Minute per side 

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Strength: Clean (15 – 17 Minutes) 

  • 3 Sets x 1 Rep @93% of 1 Rep Max 
  • 2 Sets x 1 Rep @95% of 1 Rep Max 

Heavy week before we test, focus on being fast!

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Workout: 5 Rounds 

  • 12 Sumo Deadlift High Pulls (75/55)
  • 15 Wall Balls (20/14)
  • 200 Meter Run 

*Rest 1 Minute after each round 

*Goal is to average the same time per round 

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Cardio Option: 5 Rounds 

  • 12 Russian KB Swings (24k/16k)
  • 15 Wall Balls (20/14)
  • 200 Meter Run 

*Rest 1 Minute after each round 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (15/10)
  • 30 DB Side Bends (50/35)