WOD: Tuesday, April 20th, 2021 (Burpee Day 79)

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Warm-up: Group Dynamic 

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on Hands – :10s of SLOW “Perfect” Push ups
  • PVC Lat/Shoulder Stretch – :30s per side x 3 

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Pre-Game: 3 Rounds 

  • (10/8) Calorie Row/Bike/Runner
  • 6 Alternating DB Snatches (ascending weights) 
  • 3 Shoulder To Overhead (ascending weights) 

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Workout: For Time 

  • Buy In: 800 Meter Run 

-Then-

4 Rounds 

  • 18 Alternating DB Snatch (50/35)
  • (15/12) Calorie Row/Bike/Runner
  • 9 Shoulder To Overhead (105/75) 

-Then-

  • Buy Out: 800 Meter Run 

*CRX: 6 Shoulder To Overhead (135/95) 

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Cardio Option: For Time 

  • Buy In: 800 Meter Run 

-Then-

4 Rounds 

  • 18 Alternating DB Snatch (50/35)
  • (15/12) Calorie Row/Bike/Runner
  • 12 Burpees 

-Then-

  • Buy Out: 800 Meter Run 

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Skill Work: Double Unders 

  • Beginners: Continue to work on linking reps like last week 
  • Intermediate: 5 Sets – 10 Unbroken Double Unders – Rest :10s – 10 Unbroken DU
  • Advanced: 5 Sets – 30 UB Double Unders – Rest :10s – 30 UB Double Unders 

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Core: 5 Rounds 

  • 15 V-Ups 
  • 30 Russian Twists (25/15)