WOD: Monday, May 3rd, 2021 (Burpee Day 92)

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Warm-up: Group Dynamic

  • Jump Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of jump squats 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Back Squat (15 – 17 Minutes)

  • Establish a heavy single 

*Start of our new 6 week strength cycle 

  • Mondays- Back Squat 
  • Wednesday – Snatch (Power OR Squat)
  • Friday – Snatch accessory movements 
  • (snatch balance, overhead squats, snatch grip push press)

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

  • Buy In: 200 Meter Run 

-Then in remaining time, AMRAP of:

  • 3 Bar Over Burpees 
  • 6 Hang Clean and Jerks (95/65) 
  • 9 Wall Balls (20/14) 

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

  • Buy In: 200 Meter Run 

-Then in remaining time, AMRAP of:

  • 3 Bar Over Burpees 
  • 6 American KB Swings (24k/16k) 
  • 9 Wall Balls (20/14) 

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Core: 4 Rounds 

  • 20 Long Sit Ups 
  • 20 Alternating Single Leg V-Ups