WOD: Monday, April 18th, 2022 (Burpee Day 78)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops
  • Couch Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes) 

  • 3 Sets x 3 Reps @ 85% of 1RM 
  • 2 Sets x 3 Reps @ 90% of 1RM 

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Burpees 

-Rest :30s- 

AMRAP x 6 Minutes 

  • 12 Wall Balls (20/14) 
  • 8 Alt Front Rack Lunges (75/55) 

-Rest 2 Minutes and repeat- 

*4 Seperate scores – 

  • One for each round of burpees 
  • One for each 6 min amrap

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Burpees 

-Rest :30s- 

AMRAP x 6 Minutes 

  • 12 Wall Balls (20/14) 
  • 8 Alt DB/KB Lunges (50/35)(24K/16K)

-Rest 2 Minutes and repeat- 

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Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • :30s Hollow Hold