WOD: Saturday, April 13th, 2024 (Burpee Day 75)

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Hang Power Cleans (ascending weights) 
  • :10s Chin over Bar hold OR Ring Row Hold 

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Workout: AMRAP x 18 Minutes 

  • 4 Strict Pull Ups 
  • 6 Hang Power Cleans (135/95) 
  • 24 Double Unders 

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

  • Run to the end of the driveway (150 M Air Runner) 

*RX+: 6 Hang Power Cleans (185/115) 

*CRX: 4 Bar/Ring Muscle Ups / 6 Hang Power Cleans (185/115)

*One Score- total # of rounds + reps completed in 18 minutes 

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Cardio Option: AMRAP x 18 Minutes 

  • 4 Strict Pull Ups 
  • 12 Russian KB Swings (24K/16K) 
  • 24 Double Unders 

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

  • Run to the end of the driveway (150 M Air Runner) 

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Strength: Bench Press 

4 Sets x 5 Reps 

  • Sets 1 and 2: 3 Reps each at 85% of 1RM 
  • Sets 3 and 4: 2 Reps each at 90% of 1RM 

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Core: 4 Rounds 

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