WOD: Monday, May 18th, 2020 (Burpee Day 106)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps

• Couch Stretch – 1 Minute per side

——————————————————————————————————–

Workout: For Time

2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20

• DB/KB Clean and Jerks (Per side)

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

• Turkish Sit Ups (Per side)

Before each round complete:

• 20 Double Unders

BARBELL OPTION: For Time

2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20

• Clean and Jerks (115/85)

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

• Turkish Sit Ups (Per side)

Before each round complete:

• 20 Double Unders

WORKOUT FLOW:

• Workout begins with the athlete completing 20 Double Unders on their jump rope. After that the will complete the first round of the ladder which includes 2 Clean and Jerks (DB/KB OR Barbell) and 1 Turkish Sit Up (PER SIDE). After that the athlete will move back to the jump rope for another 20 double Unders and then will complete the next round of the ladder (4 – 2). You will continue this until the final round (20 – 10) is complete.

EQUIPMENT MODIFICATION:

• DB/KB Clean and Jerk – Find an object that allows you to take it from the ground to your shoulders and then locked out overhead. A bag of sand or a book bag work great.

• Turkish Sit Up – If you do not have an object to hold in your hand then just complete straight leg sit ups but double the reps.

• Double Unders – If you do not have a jump rope complete 15 Jumping Jacks each round. If you have a rope but can not do double unders then complete 40 single unders.

——————————————————————————————————–

Core: 4 Rounds

• 15 Long Sit Ups

• 30 Side Crunches