WOD: Wednesday, April 4th, 2018 (Burpee Day 60)

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Warm-up: Group Dynamic

  • Banded Lat pull down – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Sumo Inchworm Push ups (5-4-3-2-1)

 

Pre-Game: 9 Minute EMOM

  • Min 1: 10 Shuttle Runs (25 feet)
  • Min 2: 10 Dumbbell Hang Clean and Jerks (ascending weights) 5 per arm
  • Min 3: :30 Plank

 

Workout: 6 Rounds

  • 400/300 Meter Row (20/15 Cal Bike)
  • 10 Dumbbell Hang Clean and Jerks (50/35)
  • 10 Toes 2 Bar

*Hang clean and jerks are 5 each arm, can also be done with a KB (24k/16k) 

 

Skill: Handstand Push ups / Handstand Walks

  • Working on kicking up to the wall, hspu modifications, or learning to balance without a wall

 

Core: 5 Rounds

  • 30 Muffin Toppers
  • 30 Bicycles