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 

——————————————————————————————————–

Pre-Game: 4 Rounds 

  • 1 Minute Row / Bike / Runner 
  • 5 Shoulder To Overhead (ascending weights)
  • :15s Hollow Hold 

——————————————————————————————————–

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 

——————————————————————————————————–

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)

——————————————————————————————————–

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 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions