WOD: Friday, February 11th, 2021 (Burpee Day 12)

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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 

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Strength: Strict Press (15 Minutes) 

  • Sets 1 and 2: 2 Reps @90% of 1 RM 
  • Sets 3 and 4: 1 Rep @95% of 1RM 

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Workout: 2 Rounds 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner 

-Rest :30s – 

AMRAP x 6 Minutes 

  • (4/2) Strict Pull Ups 
  • 6 Shoulder to Overhead (135/95) 
  • 12 Med-Ball Switches (20/14) 

-Rest 2 Minutes- 

*4 total scores – 2 for max cals and 2 for AMRAP’s 

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Cardio Option: 2 Rounds 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner 

-Rest :30s – 

AMRAP x 6 Minutes 

  • (4/2) Strict Pull Ups 
  • 6 DB Shoulder to Overhead (50/35) *per side
  • 12 Med-Ball Switches (20/14) 

-Rest 2 Minutes- 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions