WOD: Monday, March 13th, 2023 (Burpee Day 43)

Posted by & filed under .

Warm-up: Group Dynamic 

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row OR Bike 
  • 3 Power Snatches (ascending weights) 
  • 3 Strict Pull Ups OR 5 Ring Rows 

——————————————————————————————————–

Workout: AMRAP x 18 Minutes 

  • 32 Double Unders 
  • 8 Power Snatches (115/85) 
  • 2 Rope Climbs 

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

  • (10/8) Calorie Row OR Bike 

*Score is total # of rounds + reps completed in 18 minutes 

Rope Climb Scaling Options: 

  • Rope Ascents (4 Reps) 
  • Strict Pull Ups (8 Reps) 

——————————————————————————————————–

Cardio Option: AMRAP x 18 Minutes 

  • 32 Double Unders 
  • 16 Alt DB Snatches (50/35)
  • 2 Rope Climbs 

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

  • (10/8) Calorie Row OR Bike 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (Per side)