WOD: Monday, April 12th, 2021 (Burpee Day 71)
Warm-up: Group Dynamic
- Air Squat Tabata – 2 Minutes
- :20s Bottom of squat hold – :10s of air squats
- Pigeon Stretch – 1 Minute per side
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Strength: Clean (15 – 17 Minutes)
- Establish a new 1 Rep Max
*Retest week, go out and beat that weight from week 1!
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Workout: 18 Minute Ladder
3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc…
- Calorie Row/Bike/Runner
- 2FOR1 Wall Balls (20/14)
- Hang Power Cleans (95/65)
*1 2FOR1 Wall Ball Rep= 1 Med Ball Squat + 1 Wall Ball
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Cardio Option: 18 Minute Ladder
3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc…
- Calorie Row/Bike/Runner
- 2FOR1 Wall Balls (20/14)
- Russian KB Swings (24k/16k)
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Core: 4 Rounds
- 15 Weighted Reach the Ceilings (25/15)
- :30s Hollow Hold
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