WOD: Saturday, March 12th, 2022 (Burpee Day 41)

Posted by & filed under .

Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high Knees, butt kicks, lateral hops 
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x 3 

——————————————————————————————————–

Pre-Game: 3 Rounds (12 Min Cap) 

  • 1 Min Row/Bike/Runner 
  • 5 Thrusters (ascending weights) 
  • 3 Strict Pull Ups 

*Throw in some double unders each round as well for technique work

——————————————————————————————————–

Workout: Open Workout “22.3” 

For Time – 12 Minute Time Cap 

  • 21 Pull Ups 
  • 42 Double Unders 
  • 21 Thrusters (95/65) 

-Then-

  • 18 Chest 2 Bar Pull Ups 
  • 36 Double Unders 
  • 18 Thrusters (115/75) 

-Then-

  • 15 Bar Muscle Ups 
  • 30 Double Unders 
  • 15 Thrusters (135/85) 

*Tie Break time is last fully completed set of thrusters 

——————————————————————————————————–

Scaled Option: For Time – 12 Minute Time Cap 

  • 21 Jumping Chin Over Bar Pull Ups 
  • 42 Double Unders 
  • 21 Thrusters (65/45)

-Then-

  • 18 Pull Ups 
  • 36 Double Unders 
  • 18 Thrusters (85/55) 

-Then-

  • 15 Chest 2 Bar Pull Ups 
  • 30 Double Unders 
  • 15 Thrusters (105/65) 

——————————————————————————————————–

Core: 4 Rounds 

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