WOD: Sunday, March 24th, 2024 (Burpee Day 55)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Shoulder Stretch – 1 Min per side

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Pre-Game: 3 Rounds w/ a Partner 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 3 Hang Power Snatches (ascending weights) 
  • :15s Plank on Hands 

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Workout: Partner AMRAP x 18 Minutes 

Partner A: 

  • Max Calorie Row/Bike/Runner/Ski 

Partner B: Complete 1 Round

  • 12 Med-Ball Push Press (20/14)
  • 8 Hang Power Snatches (105/75) 
  • 4 Lateral Pogo Burpees 

*Partners Switch once Partner B completes a FULL round 

*One machine but can have 2 separate barbells 

*Two Scores:

  • Total # of Calories completed in 18 Minutes 
  • Total # of Rounds + Reps completed in 18 Minutes 

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Cardio Option: Partner AMRAP x 18 Minutes 

Partner A: 

  • Max Calorie Row/Bike/Runner/Ski 

Partner B: Complete 1 Round

  • 12 Med-Ball Push Press (20/14)
  • 8 DB Hang Snatches (50/35) *4 per side
  • 4 Lateral Pogo Burpees over DB 

*Partners Switch once Partner B completes a FULL round 

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Solo Option: For Time 

5 Rounds 

  • 12 Med-Ball Push Press (20/14)
  • 8 Hang Power Snatches (105/75) 
  • 4 Lateral Pogo Burpees 

-Then-

  • Buy Out: (60/45) Calorie Row/Ski OR (50/35) Calorie Bike/Runner

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 DB Side Bends (50/35)