WOD: Wednesday, March 1st, 2023 (Burpee Day 31)
Warm-up: Group Dynamic
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- PVC Pass Through – 10 SLOW Reps
- PVC Lat/Shoulder Stretch – :30s per side x3
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Pre-Game: 4 Rounds (12 Min Cap)
- 1 Minute Row OR Bike (increasing intensity)
- 3 Power Cleans (ascending weights)
- :15s Hanging Knee Raise Hold
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Workout: AMRAP Repeats
AMRAP x 9 Minutes
- (11/9) Calorie Row OR (9/7) Calorie Bike
- 7 Toes to Bar
- 5 Power Cleans (135/95)
-Rest :90s-
AMRAP x 7 Minutes
- (9/7) Calorie Row OR (7/5) Calorie Bike
- 5 Toes to Bar
- 3 Power Cleans (155/105)
-Rest :90s-
AMRAP x 5 Minutes
- (7/5) Calorie Row OR (5/3) Calorie Bike
- 3 Toes to Bar
- 1 Power Clean (185/125)
*3 Seperate scores – Rounds + Reps for each AMRAP
*Make sure to log your scores into SugarWOD!
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Cardio Option: AMRAP Repeats
AMRAP x 9 Minutes
- (11/9) Calorie Row OR (9/7) Calorie Bike
- 7 Toes to Bar
- 7 Atomic Sit Ups (25/15)
-Rest :90s-
AMRAP x 7 Minutes
- (9/7) Calorie Row OR (7/5) Calorie Bike
- 5 Toes to Bar
- 5 Atomic Sit Ups (25/15)
-Rest :90s-
AMRAP x 5 Minutes
- (7/5) Calorie Row OR (5/3) Calorie Bike
- 3 Toes to Bar
- 3 Atomic Sit Ups (25/15)
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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