WOD: Wednesday, March 27th, 2024 (Burpee Day 58)

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Warm-up: Group Dynamic

  • Bird Dog Tabata – 2 Minutes 
  • :20s Bird Dog Hold – :10s of Active Bird Dogs 
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (17 Minutes) 

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each at 60% of 1RM 
  • Sets 3 and 4: 5 Reps each at 70% of 1RM 

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Workout: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (not including 0:00) complete:

  • 5 Burpees to a Target (pull up bar)
  • 5 Deadlifts (185/115)

*Burpee to a target standard is a TWO Hand Touch

*Score is total # of calories completed in 18 minutes 

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Cardio Option: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (not including 0:00) complete:

  • 5 Burpees to a Target (pull up bar)
  • 10 Rage Balls (20/15) 

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Core: 4 Rounds 

  • 15 Long Sit Ups 
  • 15 V-Ups