WOD: Friday, March 4th, 2022 (Burpee Day 33)
Warm-up: Group Dynamic
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on Hands – :10s of SLOW shoulder taps
- Banded Shoulder Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- 1 Minute Row / Bike / Runner
- 5 Shoulder To Overhead (ascending weights)
- :15s Hollow Hold
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Workout: 3 Intervals (1 Minute Stations / :15s Transition)
- Station1: Max Box Jumps (24”/20”)
- Station2: Max Shoulder To Overhead (115/85)
- Station3: Max Ab-Mat Sit Ups
- Station4: Max Calorie Row/Bike/Runner
- Station5: Rest
*Score is an accumulation of reps across all 4 working stations
*3 Separate scores – one for each interval
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Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition)
- Station1: Max Box Jumps (24”/20”)
- Station2: Max Handstand Push Ups
- Station3: Max Ab-Mat Sit Ups
- Station4: Max Calorie Row/Bike/Runner
- Station5: Rest
*HSPU Modification:
- Max Plyo Box HSPU
- Max Hand Release Push Ups
- Max Med-Ball Push Press (20/14)
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Accessory Work: Open 22.2 Prep
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155)
Bar Facing Burpees
*Practice technique on the BFB
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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