WOD: Sunday, April 18th, 2021 (Burpee Day 77)

Posted by & filed under .

Warm-up: Group Dynamic 

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 SLOW Reps 
  • Banded Lat/Hip Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 3 Rounds (10 Minute Cap)

  • 1 Minute Row/Bike/Runner 
  • 5 Sumo Deadlift High Pulls (ascending weights)
  • :15s Plank on Hands 

* Increase the pace on the row/bike/runner each round

*If you are doing strict hspu then complete a :15s HS Hold instead

——————————————————————————————————–

Workout: AMRAP Repeats 

AMRAP x 9 Minutes 

  • (12/10) Calorie Row/Bike/Runner 
  • 8 Sumo Deadlift High Pulls (75/55)
  • 8 Hand Release Push Ups

-Rest 2 Minutes-

AMRAP x 7 Minutes

  • (10/8) Calorie Row/Bike/Runner 
  • 6 Sumo Deadlift High Pulls (95/65)
  • 6 Hand Release Push Ups

-Rest 2 Minutes-

AMRAP x 5 Minutes

  • (8/6) Calorie Row/Bike/Runner 
  • 4 Sumo Deadlift High Pulls (115/85)
  • 4 Hand Release Push Ups

*CRX: Strict Handstand Push Ups (4, 3, 2) 

*3 separate scores, one for each amrap 

——————————————————————————————————–

Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes 

  • (12/10) Calorie Row/Bike/Runner 
  • 8 KB Sumo Deadlift High Pulls (24k/16k)
  • 8 Hand Release Push Ups

-Rest 2 Minutes-

AMRAP x 7 Minutes

  • (10/8) Calorie Row/Bike/Runner 
  • 6 KB Sumo Deadlift High Pulls (24k/16k)
  • 6 Hand Release Push Ups

-Rest 2 Minutes-

AMRAP x 5 Minutes

  • (8/6) Calorie Row/Bike/Runner 
  • 4 KB Sumo Deadlift High Pulls (24k/16k)
  • 4 Hand Release Push Ups

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s 6 – Inch Hold