WOD: Wednesday, March 19th, 2025 (Burpee Day 51)

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes  
  • :20s Plank hold – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3 

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Strength: Snatch (17 Minutes) 

4 Sets 

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

*Low amount of reps to get through so make each one count

*No touch n’ go – dial in set up every single time 

*Be aggressive through extension and rest between working sets

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Workout: 4 Intervals (3 Minutes ON / 1 Minute off) 

AMRAP x 3 Minutes 

  • 3 Strict Handstand Push Ups 
  • 5 Hang Squat Snatches (95/65) 
  • 35 Double Unders 

*Pick up where you leave off after rest period 

*One score – total # of rounds + reps accumulated across all 4 intvs

*Handstand Push Up Scaling Options:

  • Scale reps or distance with ab-mats 
  • Plyo Box HSPU (3 Reps) 
  • Hand Release Push Ups (5 reps) 
  • DB Strict Press (3 reps per side) 

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Cardio Option: 4 Intervals (3 Minutes ON / 1 Minute off) 

AMRAP x 3 Minutes 

  • 3 Strict Handstand Push Ups 
  • 5 Atomic Sit Ups (25/15)
  • 35 Double Unders 

*Pick up where you leave off after rest period 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)