WOD: Saturday, May 1st, 2021 (Burpee Day 90)

Warm-up: Group Dynamic 

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

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway
• 3 Thrusters (ascending weights)
• 3 Strict Pull Ups 

*Build to the heaviest weight you plan on getting to in the wod

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Workout: AMRAP Repeats 

AMRAP x 9 Minutes

• 100 Meter Run 
• 12 Pull Ups 
• 6 Thrusters (95/65) 

-Rest 1:30-

AMRAP x 7 Minutes 

• 100 Meter Run 
• 8 Pull Ups 
• 4 Thrusters (105/75)

-Rest 1:30- 

AMRAP x 5 Minutes 

• 100 Meter Run 
• 4 Pull Ups 
• 2 Thrusters (115/85) 

*Rx+: 6 Thrusters (115/85), 4 Thrusters (135/95), 2 Thrusters (155/105)

*CRX: Pull Ups – Chest 2 Bar – Bar Muscle Ups / Same weights  as RX+

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Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes

• 100 Meter Run 
• 12 Pull Ups 
• 12 Atomic Sit Ups (25/15)

-Rest 1:30-

AMRAP x 7 Minutes 

• 100 Meter Run 
• 8 Pull Ups 
• 8 Atomic Sit Ups (25/15)

-Rest 1:30- 

AMRAP x 5 Minutes 

• 100 Meter Run 
• 4 Pull Ups 
• 4 Atomic Sit Ups (25/15)

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Strength & Accessory: Chest + Tri’s 

4 Sets 

• 5 Bench Press 

-Into-

• :30s Max Matador/Ring Dips 

-Into-

• 5 Bench Press 

-Rest as needed between sets

*Bench Press weight should be on the moderate side (70-80%)

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Core: 4 Rounds 

• 20 Weighted Reach the ceilings (25/15)
• 20 Kick the ceilings