WOD: Sunday, April 18th, 2021 (Burpee Day 77)
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
There are currently no active social stickers.