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
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