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)
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