WOD: Wednesday, February 12th, 2020 (Burpee Day 10)

Posted by & filed under .

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Bird Dogs – 10 Reps per side
  • Banded Hamstring Stretch – 1 Minute per side

——————————————————————————————————–

Strength: Clean (12 – 15 Minutes)

  • 5 Sets x 1 Reps @ 80 – 85% of 1 Rep Max

——————————————————————————————————–

Workout: For Time

  • Buy In: 800 Meter Run OR 1000 Meter Row

-Then-

15 – 12 – 9 – 6 – 3

  • Toes 2 Bar
  • Deadlifts (185/115)
  • Air Squats x 2

-Then-

  • Buy Out: 800 Meter Run OR 1000 Meter Row

*Athletes must buy out with the opposite of buy in

*Air Squat Rep scheme= 30 – 24 – 18 – 12 – 6

——————————————————————————————————–

Cardio Option: For Time

  • Buy In: 800 Meter Run OR 1000 Meter Row

-Then-

15 – 12 – 9 – 6 – 3

  • Toes 2 Bar
  • Russian KB Swings (24k/16k) x 2
  • Air Squats x 2

-Then-

  • Buy Out: 800 Meter Run OR 1000 Meter Row

——————————————————————————————————–

Core: 4 Rounds

  • 30 Flutter Kicks
  • :30s Hollow Hold