WOD: Thursday, May 14th, 2020 (Burpee Day 102)

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Warm-up: Group Dynamic

  • 10 Burpees
  • Frog Stretch – 1:30 Hold

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Workout: 16 Minute Ladder

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, etc…

  • DB/KB Snatch (alt sides)
  • V-Ups

Between Rounds complete:

  • 20 Double Unders

BARBELL OPTION: 16 Minute Ladder

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, etc…

  • Power Snatch (75/55)
  • V-Ups

Between Rounds complete:

  • 20 Double Unders

WORKOUT FLOW:

  • Workout is a 16 minute Ladder where reps will increase by 2’s starting with 2. You will first complete 2 Snatches (DB/KB OR Barbell) and 2 V-Ups. You will then do 20 Double Unders on your jump rope and upon completion you will then start the round of 4. Continue this cycle till you finish 16 minutes.

EQUIPMENT MODIFICATION:

  • DB/KB Snatch – Find an object that allows you to take it from the ground to overhead in one motion.
  • Double Unders – If you have a rope but can not do double unders then double the number and complete 40 single unders. If you do not have a rope or do not have the space for double unders than complete 20 Jumping Jacks instead.

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Core: 5 Rounds

  • 30 Bicycle Crunches
  • 1:00 Plank