WOD: Monday, April 19th, 2021 (Burpee Day 78)

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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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 3 Squat Cleans (ascending weights) 
  • 5 Jump Squats

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Workout: 4 Intervals (5 Minutes ON / 1 Min OFF)

  • 400 Meter Run 
  • 20 Wall Balls (20/14) 

-In remaining time, AMRAP of:

  • Max Squat Cleans (ascending weights) 

Rd1: RX (95/65), CRX (115/85)

Rd2: RX (115/85), CRX (135/95)

Rd3: RX (135/95), CRX (155/105)

Rd4: RX (155/105), CRX (185/115)

*Score is max squat cleans each interval (4 total scores)

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Cardio Option: 4 Intervals (5 Minutes ON / 1 Min OFF)

  • 400 Meter Run 
  • 20 Wall Balls (20/14) 

-In remaining time, AMRAP of:

  • Max DB Squat Cleans (50/35) 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (25/15)
  • 30 DB Side Bends (50/35)