WOD: Wednesday, February 21st, 2018 (Burpee Day 18)

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Warm-up: Group Dynamic

  • Group Jog (down and back) x3
  • Sumo Inchworm Push ups (5-4-3-2-1)
  • Wrist stretch w/ wall (1 Minute)


Pre-Game: 4 Rounds

  • 5 Sumo Deadlift High Pulls
  • 10 Calorie Row/Bike
  • :20 Handstand Hold / :30 Plank 

 

Workout: “Chipper” For Time

  • 500 Meter Run
  • 25 Handstand Push ups
  • 25 Sumo Deadlift High Pulls (75/55)

 

  • 400 Meter Run
  • 20 Handstand Push ups
  • 20 Sumo Deadlift High Pulls (75/55)

 

  • 300 Meter Run
  • 15 Handstand Push ups
  • 15 Sumo Deadlift High Pulls (75/55)

 

  • 200 Meter Run
  • 10 Handstand Push ups
  • 10 Sumo Deadlift High Pulls (75/55)

HSPU SUB = Hand Release Push ups 

 

Endurance: Assault Bike + Burpee Intervals

  • 4 Sets of 10 calorie sprint + 5 Burpees as fast as possible
  • (rest 1 minute between sets)

 

Core: 5 Rounds

  • 10 V-Ups
  • 20 Muffin Toppers