WOD: Tuesday, June 2nd, 2020 (Burpee Day 121)

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes
  • :20s bottom of squat / :10s of squatting
  • Couch stretch – 1 Minute per side

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Workout: 16 Minute Ladder

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, 26, 28, 30….

  • “Box” Step Ups (Per side)
  • DB/KB Thrusters (Per side)
  • 100 Meter Run

BARBELL OPTION: 16 Minute Ladder

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, 26, 28, 30….

  • “Box” Step Ups (Per side)
  • Thrusters (95/65)
  • 100 Meter Run

WORKOUT FLOW:

  • Workout is a 16 Minute ladder that starts with 2 reps and increases by 2 reps each round. You will complete 2 “Box” Step Ups per side, 2 DB/KB OR Barbell Thrusters, and a 100 Meter Run. You will then do the same for the round of 4,6, 8, 10, and so on until 16 minutes are up.

EQUIPMENT MODIFICATION:

  • “Box” Step Ups – Find an object that you can step on like a chair or a couch. If you don’t have anything available.
  • DB/KB Thrusters – Find a weighted object that allows you to squat and press it. You can use a book bag, case of water, water jug, etc.
  • 100 Meter Run – If you have not mapped out a 100 meter run then complete a :30s run away from your start point and a :30s run back. If you can not run then complete 50 Jumping Jacks per round.

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Core: 4 Rounds

  • 20 Reach the ceilings
  • 20 Kick the ceilings