WOD: Sunday, April 17th, 2022 (Burpee Day 77)

Posted by & filed under .

Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes
  • :20s Plank on hands – :10s of slow push ups 
  • Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds 

  • 100 Meter Run
  • 3 Squat Snatches (ascending weights)
  • :15s Handstand Hold OR Plank

——————————————————————————————————–

Workout: AMRAP x 21 Minutes 

  • 32 Double Unders 
  • 8 Handstand Push Ups 
  • 4 Squat Snatches (105/75) 

*Every 3 Minutes (not including 0:00) complete:

  • 100 Meter Run 

*CRX: 8 Strict Handstand Push Ups / 4 S. Snatches (135/95) 

*Score is total # of rounds + reps in 21 Minutes 

Handstand Scaling Options:

  • Plyo Box HSPU (8 Reps)
  • Hand Release Push Ups (16 Reps)
  • Med-Ball Push Press (16 Reps) 

——————————————————————————————————–

Cardio Option: AMRAP x 21 Minutes 

  • 32 Double Unders 
  • 8 Handstand Push Ups 
  • 4 DB Squat Snatches (50/35) *per side

*Every 3 Minutes (not including 0:00) complete:

  • 100 Meter Run 

——————————————————————————————————–

Core: 4 Rounds 

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