Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: AMRAP x 18 Minutes *Every 3 Minutes (Not including 0:00) complete: *Score is total # of rounds + reps completed in 18 minutes Rope Climb Scaling Options: ——————————————————————————————————–… Read more »
WOD: Sunday, March 12th, 2023 (Burpee Day 42)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: AMRAP + For Time Part A – AMRAP x 10 Minutes -Rest 2 Minutes- Part B – For Time *Two Scores: ——————————————————————————————————– Cardio Option: AMRAP + For Time Part A –… Read more »
WOD: Saturday, March 11th, 2023 (Burpee Day 41)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -Into- 12 – 10 – 8 -Then- -Then- 8 – 10 – 12 -Into- *CRX: Hang Power Cleans (155/105) ——————————————————————————————————– Cardio Option: For Time -Into- 12… Read more »
WOD: Friday, March 10th, 2023 (Burpee Day 40)
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Every 2:30 x 5 Rounds *Back Squats start at 65% of 1RM *Athletes choice if they want to increase or keep weight the same *Squats must maintain the “speed” element to them ——————————————————————————————————– Workout: Every… Read more »
WOD: Thursday, March 9th, 2023 (Burpee Day 39)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 9 Minute EMOM ——————————————————————————————————– Workout: 2 Rounds *Handstand Push Up Modifications: ——————————————————————————————————– Cardio Option: 2 Rounds ——————————————————————————————————– Core: 4 Rounds
WOD: Wednesday, March 8th, 2023 (Burpee Day 38)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds *Front Squats are from the floor ——————————————————————————————————– Workout: 5 Rounds (3 Min On / 1 Min Off) *Pick up where you leave off after rest period *Score is total # of rounds +… Read more »
WOD: Tuesday, March 7th, 2023 (Burpee Day 37)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds *Increase the weight each round ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / :90s OFF) -In remaining time complete an AMRAP of: Intv1: 8 Deadlifts (155/105) Intv2: 4 Power Cleans (155/105) Intv3: 2… Read more »
WOD: Monday, March 6th, 2023 (Burpee Day 36)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: For Time -Then- 4 Rounds -Into- 2 Rounds -Then- ——————————————————————————————————– Cardio Option: For Time -Then- 4 Rounds -Into- 2 Rounds -Then- ——————————————————————————————————– Core: 4 Rounds
WOD: Sunday, March 5th, 2023 (Burpee Day 35)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: AMRAP x 18 Minutes *Every 3 Minutes (not including 0:00) complete: *Score is total # of rounds + reps completed in 18 Minutes *CRX: 2 Squat Cleans (185/125) ——————————————————————————————————– Scaled Option:… Read more »
WOD: Saturday, March 4th, 2023 (Burpee Day 34)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) *If you need some DU practice, throw in a few reps ——————————————————————————————————– Workout: Open Workout “23.3” RX Version: In a 6 Minute window complete: *If completed by 6 minutes, add… Read more »
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