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 

——————————————————————————————————–

Strength: Strict Press (17 Minutes) 

  • Sets 1-3: 3 Reps @ 80% of 1RM 
  • Sets 4 and 5: 2 Reps @90% of 1RM 

——————————————————————————————————–

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)

——————————————————————————————————–

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 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions