WOD: Sunday, March 6th, 2022 (Burpee Day 35)
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Bird Dogs w/ :03s Pause – 10 Reps (5 per side)
- Samson Stretch – 1 Minute per side
——————————————————————————————————–
Pre-Game: 4 Rounds
- (10/8) Calorie Row / Bike / Runner
- 5 Hang Power Cleans (ascending weights)
——————————————————————————————————–
Workout: AMRAP x 21 Minutes
- Max Calorie Row/Bike/Runner
*Every 3 Minutes (not including 0:00) complete:
- 30 Double Unders
- 5 Hang Power Cleans (135/95)
*Score is total number of calories completed
——————————————————————————————————–
Cardio Option: AMRAP x 21 Minutes
- Max Calorie Row/Bike/Runner
*Every 3 Minutes (not including 0:00) complete:
- 30 Double Unders
- 6 DB Devils Press (50/35)
——————————————————————————————————–
Accessory Work: Bench Press
- 5 Sets x 5 Reps
*Increase your weight each set
*Build to a moderate 5 reps
——————————————————————————————————–
Core: 4 Rounds
- 20 Alternating Single Leg V-Ups
- 20 KB Pull Throughs (16K/12K)
There are currently no active social stickers.