WOD: Sunday, March 13th, 2022 (Burpee Day 42)

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Slow Shoulder Taps 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 250 Meter Row / 200 Meter Run / 600 Meter Bike 
  • 3 Power Cleans (ascending weights) 

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Workout: “The Chief” 

5 Intervals – 3 Minutes ON / 1 Minute OFF 

  • 3 Power Cleans (135/95) 
  • 6 Push Ups 
  • 9 Air Squats 

*Pick up where you leave off after rest period 

*Score is total rounds completed across all 5 intervals 

*Air Squats are done to a med-ball 

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Cardio Option: 5 Intervals – 3 Minutes ON / 1 Minute OFF 

  • 6 Med-Ball Squat Cleans (20/14) 
  • 6 Push Ups 
  • 9 Air Squats 

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Accessory Work: Pause Bench Press 

5 Sets x 3 Reps 

  • *Establish a heavy 3 rep max w/ a pause 
  • *Pause is :03s at chest 

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Plate Twists (25/15)