WOD: Wednesday, April 8th, 2020 (Burpee Day 66)

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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: 18 minute Ladder

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc…

  • DB/KB Hang Clean and Jerks (per side)
  • Reverse Burpees
  • 10 Sit Ups  

*If you have access to a barbell use the weight ratio of (95/65)

WORKOUT FLOW

  • Workout will start with 3 hang clean and jerks (per side), 3 Reverse burpees, and 10 Sit ups. You will then complete 6-6-10, 9-9-10, 12-12-10, 15-15-10, etc until 18 minutes is over!

EQUIPMENT MODIFICATIONS

  • DB/KB Hang Clean and Jerks – any object that you can swing in between your legs to your shoulders and press will work. If you have no equipment around, complete these with hand release push ups instead.
  • Reverse Burpees – If these are difficult for you then complete regular burpees instead.

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Core: 4 Rounds

  • 15 V-Ups
  • 30 Russian Twists (Weight optional)