WOD: Saturday, April 23rd, 2022 (Burpee Day 83)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w/ :03s Pause – 10 SLOW Reps (5 per side) 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row/Bike/Runner 
  • 3 Deadlifts (ascending weights)
  • 2 Squat Cleans (ascending weights)
  • 1 Front Squat (ascending weights) 

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Workout: AMRAP x 21 Minutes 

  • Max Calorie Row/Bike/Runner 

*Every 3 Minutes (not including 0:00) complete:

  • 5 Deadlifts (135/95) 
  • 3 Squat Cleans (135/95) 
  • 1 Front Squat (135/95) 

*CRX: Barbell Weight (185/125) 

*Score is total # of calories completed in 21 minutes 

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Cardio Option: AMRAP x 21 Minutes 

  • Max Calorie Row/Bike/Runner 

*Every 3 Minutes (not including 0:00) complete:

  • 5 KB Goblet Squats (24K/16K)
  • 5 Russian KB Swings (24K/16K)
  • 5 KB Goblet Squats (24K/16K)

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Strength Work: Bench Press 

  • 3 Sets x 3 Reps @ 85% of 1RM
  • 2 Sets x 3 Reps @ 90% of 1RM 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings