WOD: Thursday, April 15th, 2021 (Burpee Day 74)

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Warm-up: Group Dynamic 

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Cat-Camel – 10 SLOW Reps
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row/Bike/Runner
  • 5 Deadlifts (ascending weights)
  • 3 Strict Pull Ups 

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Workout: For Time 

2 – 4 – 6 – 8 – 10

  • Deadlifts (205/135) 
  • Burpees Over Bar 
  • Pull Ups 

-Then-

  • 1000 Meter Row/ 2400 Meter Bike/ 800 Meter Run 

-Then-

10 – 8 – 6 – 4 – 2 

  • Deadlifts (205/135)
  • Burpees Over Bar
  • Pull Ups 

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Cardio Option: For Time 

2 – 4 – 6 – 8 – 10 

  • Russian KB Swings (24k/16k) x 2 
  • Burpees Over KB
  • Pull Ups 

-Then-

  • 1000 Meter Row/ 2400 Meter Bike/ 800 Meter Run 

-Then-

10 – 8 – 6 – 4 – 2 

  • Russian KB Swings (24k/16k) x 2
  • Burpees Over KB
  • Pull Ups 

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Skill Work: Toes 2 Bar 

  • Beginner: Work on linking 2-3 Reps at a time OR working to a target
  • Intermediate: EMOM x 5-8 Minutes of 5 Unbroken Toes 2 Bar 
  • Advanced: EMOM 5-8 Minutes, ever :30s complete 5 Unbroken TTB

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Core: 4 Rounds 

  • 10 Banded Paloff Presses
  • 10 Banded Rotations