WOD: Wednesday, March 6th, 2024 (Burpee Day 37)

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s plank on hands – :10s of SLOW Push ups 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Barbell Endurance: Burpee – Snatch EMOM 

EMOM x 5 Minutes

  • 3 Bar Facing Burpees
  • 5 Touch N’ Go Snatches (95/65)

-Rest 1 FULL Minute- 

EMOM x 5 Minutes

  • 5 Touch N’ Go Snatches (95/65) 
  • 3 Bar Facing Burpees

*Barbell should be light! Looking to hang on for all 5 reps each time

*Goal here is to average the same time each round

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Workout: AMRAP x 15 Minutes 

  • 300 Meter Run 
  • 10 DB Hang Snatches (50/35) *5 per side 
  • 5 Strict Handstand Push Ups 

*Score is total # of Rounds + Reps completed in 15 Minutes 

*Full 300 Meter Run counts as 2 reps (150 M counts as 1) 

*If raining sub: 350 Meter Row OR 900 Meter Bike 

*Strict HSPU Scaling Options:

  • Scale Distance (ab-mats) 
  • Scale Reps 
  • Plyo Box HSPU (5 Reps) 
  • Hand Release Push Ups (10 Reps) 

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Core: 5 Rounds 

  • 15 Long Sit Ups 
  • 30 Flutter Kicks