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)
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