WOD: Monday, April 25th, 2022 (Burpee Day 85)

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of air squats
  • Couch Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes) 

  • 2 Sets x 2 Reps @ 92% of 1RM 
  • 2 Sets x 1 Rep @ 95% of 1RM 

*Heavy sets for this week as we close out this strength cycle

*Make sure you rest at least :90s between working sets 

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 5 Burpees to a target (pull up bar)
  • 10 Thrusters (75/55) 
  • 20 Double Unders 

-Rest 2 Minutes-

Part B – For Time 

  • 300 Meter Run 
  • 15 Burpees to a target 
  • 15 Thrusters (75/55) 
  • 300 Meter Run 

*Two scores – One for Part A and one for Part B 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 5 Burpees to a target (pull up bar)
  • 10 Atomic Sit Ups (25/15)
  • 20 Double Unders 

-Rest 2 Minutes-

Part B – For Time 

  • 300 Meter Run 
  • 15 Burpees to a target 
  • 15 Atomic Sit Ups (25/15)
  • 300 Meter Run 

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Core: 4 Rounds 

  • 15 V-Ups 
  • :30s Hollow Hold