WOD: Tuesday, May 15th, 2018 (Burpee Day 101)

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • 1 minute of high knees and butt kicks (alt every :15s)
  • 1 Minute of arm circles big and small (alt every :15s)
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side


Pre-Game: 4 Rounds

  • Calorie Row/Bike (10/8)
  • 5 Power Cleans (ascending weights)
  • :20 Handstand Hold OR Plank

 

Workout:  For Time

  • Buy In: Calorie Row/Bike (30/25)

-Then- 

6 Rounds

  • 10 Power Cleans (155/105)
  • 10 Handstand Push ups

-Then- 

  • Buy Out: Calorie Row/Bike (30/25)

*HSPU Modification: Hand Release Push ups 1:1

 

Endurance: Rowing Sprints 

  • 4 sets – 200 Meter Sprint, rest 1 min b/w sets

 

Core: 4 Rounds

  • 15 AB-wheels
  • :30 Hollow Hold