WOD: Friday, April 21st, 2023 (Burpee Day 82)
Warm-up: Group Dynamic
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of Shoulder Taps
- PVC Lat/Shoulder Stretch – :30s per side x3
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Strength: Strict Press (17 Minutes)
- Sets 1-3: 3 Reps @ 80% of 1RM
- Sets 4 and 5: 2 Reps @90% of 1RM
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Workout: AMRAP x 18 Minutes
- 6 Handstand Push Ups
- 6 Power Snatches (95/65)
- 12 Weighted Ab-Mat Sit Ups (20/14)
*Every 3 Minutes (not including 0:00) complete:
- 100 Meter Run
*CRX: 3 Wall Facing Handstand Push Ups
*Score is total # of rounds + reps completed in 18 Minutes
*Handstand Push Up Scaling options:
- Plyo Box HSPU (6 Reps)
- Hand Release Push Ups (12 Reps)
- DB Push Press (12 Reps, 6 per side)
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Cardio Option: AMRAP x 18 Minutes
- 6 Handstand Push Ups
- 12 Alt DB Snatches (50/35)
- 12 Weighted Ab-Mat Sit Ups (20/14)
*Every 3 Minutes (not including 0:00) complete:
- 100 Meter Run
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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