WOD: Saturday, March 30th, 2024 (Burpee Day 61)

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Warm-up: Group Dynamic

  • Jump Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of jump squats 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Power Cleans (ascending weights) 
  • :10s Dead Hang from the pull up bar 

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Workout: 3 Rounds For Time 

  • 200 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

-Into-

45 – 35 – 25 

  • Double Unders 

9 – 7 – 5 

  • Power Cleans (135/95) 

*CRX: Power Cleans (185/115) 7-5-3 Reps each round

*WORKOUT FLOW: 

  • Rd1: Farmers Carry THEN DU and PC ladder
  • Rd2: Farmers Carry THEN DU and PC ladder
  • Rd3: Farmers Carry THEN DU and PC ladder

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Cardio Option: 3 Rounds For Time 

  • 200 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

-Into-

45 – 35 – 25 

  • Double Unders 

18 – 14 – 10 

  • Russian KB Swings (24K/16K)

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Strength: Bench Press 

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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Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15) 
  • 20 Kick the Ceilings