WOD: Sunday, June 3rd, 2018 (Burpee Day 120)
WORKOUT WILL BE HELD AT THE MILLBURN HIGH SCHOOL TRACK AT 9 AM. REMEMBER, WE WILL BE OPEN AT 5:05 AM ON JUNE 4TH AT 27 BLEEKER STREET, MILLBURN.
Workout: 4 Rounds
- 400 Meter Run
- 25 Burpees
- 50 Double Unders
Today's WOD
WOD: Friday, May 3rd, 2024 (Burpee Day 95)
Warm-up: Group Dynamic
- Bird Dog Tabata – 2 Minutes
- :20s Bird Dog Hold – :10s of Active Bird dogs
- Banded Hamstring Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 100 Meter Run (back stairs)
- 5 Deadlifts (ascending weights)
- :10s Chin over bar OR Ring Row Hold
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Workout: AMRAP x 18 Minutes
- 6 Deadlifts (225/155)
- 30 Double Unders
- 2 Rope Climbs
*Every 6 Minutes (INCLUDING 0:00) complete:
- 300 Meter Run
*Score is total # of Rounds + Reps completed in 18 Min
*Rope Climb Scaling Options:
- Scale Reps (1 per round)
- Scale Distance
- Rope Ascents (4 reps)
- Strict Pull Ups (6 Reps)
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Cardio Option: AMRAP x 18 Minutes
- 12 Rage Balls (20/15)
- 30 Double Unders
- 2 Rope Climbs
*Every 6 Minutes (INCLUDING 0:00) complete:
- 300 Meter Run
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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