WOD: Wednesday, February 2nd, 2021 (Burpee Day 3)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Bird Dogs W/ Pause – 10 SLOW Reps (5 per side) 
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (17 Minutes) 

5 Sets x 5 Reps 

  • Sets 1, 2, and 3: 5 Reps @ 85% of 5 Rep Max 
  • Sets 4 and 5: 5 Reps @ 90% of 5 Rep Max 

*No pauses on any set 

*Last week of 5×5 

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Workout: 2 Rounds (8 Minutes ON / 2 Min OFF) 

  • Buy In: 500 Meter Row/ 400 Meter Runner/ 1200 Meter Bike

-Then in remaining time AMRAP of: 

  • 12 – 2FOR1 Wall Balls (20/14)
  • 12 Hang Power Cleans (105/75) 

*Two separate scores – Rounds + Reps for each interval

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Cardio Option: 2 Rounds (8 Minutes ON / 2 Min OFF) 

  • Buy In: 500 Meter Row/ 400 Meter Runner/ 1200 Meter Bike

-Then in remaining time AMRAP of: 

  • 12 – 2FOR1 Wall Balls (20/14)
  • 12 Russian KB Swings (24K/16K)

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Core: 4 Rounds 

  • 20 Turkish Sit Ups (20/15)
  • :40s Tuck Hold