WOD: Friday, April 28th, 2023 (Burpee Day 89)

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Warm-up: Group Dynamic 

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • PVC Pass Through – 10 Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Strict Press (17 Minutes) 

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

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Workout: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station 1: Max Burpees to a target (pull up bar) 
  • Station 2: Max Push Press (95/65)
  • Station 3: Max Ab-Mat Sit Ups 
  • Station 4: Max Calorie Row/Bike/Runner/Ski 
  • Station 5: Rest 

*3 Total scores:

  • Total accumulated reps across all 5 stations for each interval

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Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station 1: Max Burpees to a target (pull up bar) 
  • Station 2: Max Med-Ball Push Press (20/14)
  • Station 3: Max Ab-Mat Sit Ups 
  • Station 4: Max Calorie Row/Bike/Runner/Ski 
  • Station 5: Rest 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions