WOD: Wednesday, March 22nd, 2023 (Burpee Day 52)
Warm-up: Group Dynamic
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of SLOW Shoulder taps
- PVC Lat/Shoulder Stretch – :30s per side x3
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Pre-Game: 9 Minute EMOM
- Min1: :45s Row/Bike/Runner/Ski
- Min2: 5 Power Snatches (ascending weights)
- Min3: :20s Handstand Hold OR Plank on hands
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Workout: AMRAP Repeats
AMRAP x 8 Minutes
- 24 Double Unders
- 12 Power Snatches (75/55)
- 6 Handstand Push Ups
-Rest :90s-
AMRAP x 6 Minutes
- 24 Double Unders
- 8 Power Snatches (95/65)
- 4 Handstand Push Ups
-Rest :90s-
AMRAP x 4 Minutes
- 24 Double Unders
- 4 Power Snatches (115/85)
- 2 Handstand Push Ups
*3 Seperate Scores – Rounds + Reps for each AMRAP
*Handstand Push Up Scaling Options:
- Plyo Box Handstand Push Ups (6-4-2)
- DB Push Press (6-4-2) *per side
- Med-Ball Push Press (12-8-4)
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Cardio Option: AMRAP Repeats
AMRAP x 8 Minutes
- 24 Double Unders
- 24 Alt DB Snatches (50/35)
- 6 Handstand Push Ups
-Rest :90s-
AMRAP x 6 Minutes
- 24 Double Unders
- 16 Alt DB Snatches (50/35)
- 4 Handstand Push Ups
-Rest :90s-
AMRAP x 4 Minutes
- 24 Double Unders
- 8 Alt DB Snatches (50/35)
- 2 Handstand Push Ups
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Core: 5 Rounds
- 30 CrossBody Mountain Climbers
- 30 Flutter Kicks
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