WOD: Thursday, April 21st, 2022 (Burpee Day 81)

Posted by & filed under .

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 

——————————————————————————————————–

Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 5 Overhead Squats (ascending weights) 
  • :15s Handstand Hold OR Plank 

——————————————————————————————————–

Workout: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy In: 300 Meter Run 

-In remaining time AMRAP of:

  • 5 Handstand Push Ups 
  • 10 Overhead Squats (105/75) 
  • 15 Ab-Mat Sit Ups 

*3 Seperate scores – Rounds + Reps for each interval 

HSPU Scaling Options

  • 5 Plyo Box HSPU 
  • 10 Hand Release Push Ups 
  • 10 Med-Ball Push Press (20/14)

——————————————————————————————————–

Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy In: 300 Meter Run 

-In remaining time AMRAP of:

  • 5 Handstand Push Ups 
  • 10 KB Goblet Squats (24K/16K)
  • 15 Ab-Mat Sit Ups 

——————————————————————————————————–

Core: 4 Rounds

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations