WOD: Wednesday, May 13th, 2020 (Burpee Day 101)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps

• PVC (Broomstick) Pass Throughs – 20 Reps

• Samson Stretch – 1 Minute per side

——————————————————————————————————–

Workout: 5 Rounds (3 Min ON / 1 Min OFF)

• 12 DB/KB Goblet Squats

• 9 Ab-Mat Sit Ups

• 6 Handstand Push ups

*HSPU substitute= 6 Hand release push ups

*PICK UP WHERE YOU LEFT OFF ON NEW “ROUND”

BARBELL OPTION: 5 Rounds (3 Min ON / 1 Min OFF)

• 12 Front Squats (95/65)

• 9 Ab-Mat Sit Ups

• 6 Handstand Push ups

WORKOUT FLOW:

• Workout is 5 Rounds of 3 minutes of work and 1 minute of rest. During those 3 minutes you will go for as many rounds as possible of 12 Goblet Squats OR 12 Front squats, 9 Ab-Mat sit ups, and 6 Handstand push ups OR 6 Hand Release Push Ups. Once 3 minutes is up you will take a 1 minute break and then pick up where you left off from previous round. Continue this cycle until all 5 rounds are completed.

EQUIPMENT MODIFICATION:

• DB/KB Goblet Squats – Find a weighted object that you can hold while you squat. For example you can use case of water. You can also just sub in air squats if you do not have anything to use.

• Ab-Mat Sit Ups – If you do not own an “ab-mat” just roll a towel and stick it under your lower back.

——————————————————————————————————–

Core: 5 Rounds

• 15 Long Sit Ups

• :30s Hollow Hold