WOD: Friday, April 19th, 2024 (Burpee Day 81)

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Strict Press (17 Minutes) 

  • Sets 1 and 2: 2 Reps each at 90% of 1RM 
  • Sets 3 and 4: 1 Rep each at 95% of 1RM 

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Workout: For Time 

  • 400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds 

  • 2 Wall Walks 
  • 12 Alt Front Rack Lunges (95/65) 

-Then-

  • 400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds 

  • 12 Alt Front Rack Lunges (95/65) 
  • 2 Wall Walks 

*Wall Walk Scaling Options: 

  • Scale Reps (1 per round) 
  • Scale Distance 
  • Plyo Box Wall Walks (4 Reps per round) 

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Cardio Option: For Time 

  • 400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds 

  • 2 Wall Walks 
  • 16 DB Lunges (50/35) 

-Then-

  • 400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds 

  • 16 DB Lunges (50/35) 
  • 2 Wall Walks 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions