WOD: Saturday, April 24th, 2021 (Burpee Day 83)

Posted by & filed under .

Warm-up: Group Dynamic 

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on Hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 3 Push Press (ascending weights)
  • :15s Hanging Knee Raise Hold 

——————————————————————————————————–

Workout: 3 Intervals (6 Minutes ON/ 1:30 OFF) 

  • Buy In: 300 Meter Run 

-In remaining time, AMRAP of: 

  • 3 Hand Release Push Ups 
  • 5 Push Press (ascending weights)
  • 7 Toes 2 Bar 

*INTV1: (95/65), INTV2: (115/85), INTV3: (135/95) 

*3 Seperate scores (one for each interval)

——————————————————————————————————–

Cardio Option: 3 Intervals (6 Minutes ON/ 1:30 OFF) 

  • Buy In: 300 Meter Run 

-In remaining time, AMRAP of: 

  • 3 Hand Release Push Ups 
  • 5 DB Push Press (50/35)
  • 7 Toes 2 Bar 

*Alternate sides on DB Push Press every round

——————————————————————————————————–

Accessory Work: Strict Pull Ups 

  • Beginners: 4 Sets of 3 Negatives (:03s tempo on the descent) 
  • Intermediate: 4 Sets of 3 Strict Pull ups w/ :10s chin over bar hold
  • Advanced: 4 Sets x 5 Strict Pull ups (weight option) w/ :10s Chin over bar hold

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Russian Twists (25/15)
  • :30s Hollow Hold