WOD: Friday, March 22nd, 2024 (Burpee Day 53)

Posted by & filed under .

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

——————————————————————————————————–

Strength: Strict Press (17 Minutes) 

  • Establish a heavy single 

*New Strength Cycle: 

  • Mondays- Back Squat (1RM)
  • Wednesdays- Deadlift (1RM) 
  • Fridays- Strict Press (1RM) 

——————————————————————————————————–

Workout: 4 Intervals (3 Minutes ON / 1 Min OFF) 

  • 24 Double Unders 
  • 6 Toes to Bar 
  • 4 DB Hang Clean and Jerks (50/35) *2 per side

*Pick up where you leave off after the rest period 

*Score is total # of rounds + reps completed across all 4 intvs

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions