WOD: Tuesday, May 12th, 2020 (Burpee Day 100)

Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • Half kneeling hamstring stretch – 1 min per side

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Workout: For Time

  • 100 Burpees

Every 2 Minutes including the start complete:

  • 5 “Box” Jump Overs
  • 10 DB/KB Swings (5 Per side)

BARBELL OPTION: For Time

  •  100 Burpees

Every 2 Minutes including the start complete:

  • 5 “Box” Jump Overs
  • 10 Deadlifts (135/95)

WORKOUT FLOW:

  • Workout is 100 Burpee for time. Every 2 minutes including the start of the workout complete, 5 “Box” Jump Overs and 10 DB/KB Swings OR 10 Deadlifts. Once those two movement are completed, in the remaining time, go for as many burpees as possible. Cycle continues until 100 Burpees are completed.

EQUIPMENT MODIFICATION:

  • “Box” Jump Overs – Find an object that you can comfortably clear. You can also sub in step ups on a staircase or 5 Jump Squats.
  • DB/KB Swings – Find an object that you can swing to eye level. If you have nothing around complete 10 Glute Bridges instead.

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Core: 5 Rounds

  • 20 Reach the ceilings
  • 20 Kick the ceilings