WOD: Tuesday, April 21st, 2020 (Burpee Day 79)

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, lateral hops
  • Calf stretch against wall – 1 Minute per side

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Workout: For Time

  • 80 Double Unders
  • 60 DB/KB Swings (30 Per side)
  • 40 Mountain Climbers (40 per side)
  • 20 Shoulder Taps (20 Per side)
  • 40 Mountain Climbers (40 per side)
  • 60 DB/KB Swings (30 Per side)
  • 80 Double Unders

WORKOUT FLOW:

  • Workout is a chipper style so all the reps must be completed for the movement that you are on before you move on to the next one. You will start by completing 80 double unders. Once completed, move on to 60 Swings, 40 Mountain climbers, 20 shoulder taps, and then back up again finishing out with 80 double unders.

EQUIPMENT MODIFICATION:

  • Double Unders- If you don’t have a rope complete 120 Jumping Jacks instead. If you have a rope but do not have double unders then complete 120 Single Unders.
  • DB/KB Swings – Find an object that you can swing, for example, a book bag.

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Core: 5 Rounds

  • 15 Hollow Rocks
  • 30 Side Crunches