WOD: Sunday, May 27th, 2018 (Burpee Day 113)

Posted by & filed under .

Warm-up: Group Dynamic

  • Banded Pull aparts – 30 Reps
  • PVC Pass throughs – 15 Reps
  • Samson Stretch – 1 minute per side


Pre-Game: 4 Rounds (12 minute Cap)

  • Calorie Row/Bike (9/7)
  • 3 Hang Squat Cleans (ascending weights)
  • :20 Plank

 

Workout: “Chipper” For Time

  • 50-40-30-20-10 Double Unders
  • 25-20-15-10-5 Hang Power Cleans (95/65)
  • 10-8-6-4-2 Ring/Matador Dips

 Double Under modification: Single under x2

 

Endurance: Rowing Sprints

  • 4 sets of 200 meters as fast as possible, rest 1 minute b/w sets

 

Core: 5 Rounds

  • 30 Mountain Climbers
  • 30 Muffin Toppers (25/15)