WOD: Thursday, March 26th, 2020 (Burpee Day 53)

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Warm Up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, lateral hops
  • Samson Stretch – 1 Minute per side

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Workout: 4 Rounds (5 Minute AMRAP / 1 Minute Rest)

  • Buy In: 200 Meter Run

-then in remaining time, AMRAP of:

  • 7 Weighted Sit Ups
  • 5 Pull Ups
  • 3 Weighted Jump Squats

*For the weighted sit ups and weighted jump squats use a DB/KB (50/35)

*4 separate scores, one for each AMRAP

Equipment Modifications

  • Weighted Sit Ups can be done with any object around your house (pick something challenging) OR can be scaled to regular sit ups
  • Pull Ups can be scaled to single arm DB/KB Rows (do reps per side)
  • Weighted Jump Squats can be done with any object around your house OR can be done as just regular bodyweight jump squats

GymNext Flex Timer Set Up:

  • Step 1: Select “interval”
  • Step 2: Select “Tap to Setup”
  • Step 3: Select “Repeated Work Intervals” (on the plus sign on bottom right of screen”
  • Step 4: Punch in 4 Rounds
  • Step 5: Select 5:00 of work
  • Step 6: Add 1:00 of rest in top left where it says “rest between intervals & groups”
  • Step 7: Select “OK” and hit “Start”

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Core: 5 Rounds

  • 30 Mountain Climbers
  • 30 Muffin Toppers (you choose weight)