WOD: Wednesday, April 15th, 2020 (Burpee Day 73)

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Warm-up: Group Dynamic

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

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Workout: For Time

10-9-8-7-6-5-4-3-2-1

  • DB/KB Front Squats (PER SIDE)
  • Turkish Sit Ups (PER SIDE)

*AFTER EACH ROUND COMPLETE:

  • 30 Double Unders

BARBELL OPTION:

20-18-16-14-12-10-8-6-4-2

  • Front Squats (95/65)

WORKOUT FLOW

  • Workout starts with 10 DB/KB Front Squats per side and then moves into 10 Turkish sit ups per side. You, will then complete 30 double unders. From there you will move on to the round of 9, then 8, then 7, and so one. After each round of sit ups you will complete 30 Double Unders. Workout will finish on double unders.

EQUIPMENT MODIFICATIONS

  • DB/KB Front Squats – Find an object that you can support on your shoulders and squat with. If you have nothing around then double the numbers and complete bodyweight air squats.
  • Turkish Sit ups – If you don’t have any object that you can hold in your hand while you complete the sit up, double the number, and complete straight leg sit ups.
  • Double Unders- If you have a jump rope but can’t do Double Unders, then complete, single unders instead but double the number (60 Reps). If you do not have a jump rope then complete 30 jumping jacks after each round!

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Core: 4 Rounds

  • 15 Hollow Rocks
  • :30s Hollow Hold