WOD: Monday, April 24th, 2023 (Burpee Day 85)

Warm-up: Group Dynamic 

  • Plate Squat Tabata – 2 MInutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Couch Stretch – 1 Minute per side 

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Strength: Front Squat (17 Minutes) 

  • Sets 1-3: 2 Reps @90% of 1RM 
  • Sets 4 and 5: 1 Rep @95% of 1RM 

*Last week of percentages before we test 

*Make sure you are resting at least 1-1:30 in between sets

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Workout: 2 Intervals (8 Minutes ON / 2 Minutes OFF) 

  • Buy In: 400 Meter Run 

-Then in remaining time AMRAP of: 

  • 10 Wall Balls (20/14) 
  • 5 Burpees Over Bar 
  • 10 Alt Front Rack Lunges (95/65) 

*Two Scores – Rounds + Reps for each interval

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Cardio Option: 2 Intervals (8 Minutes ON / 2 Minutes OFF) 

  • Buy In: 400 Meter Run 

-Then in remaining time AMRAP of: 

  • 10 Wall Balls (20/14) 
  • 5 Burpees Over Bar 
  • 10 Alt DB/KB Lunges (50/35)(24K/16K)

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (25/15) 
  • 30 DB Side Bends (50/35)