WOD: Tuesday, April 28th, 2020 (Burpee Day 86)

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • PVC (Broomstick) Pass Through – 20 SLOW Reps

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Workout: 4 Rounds

  • 10 Handstand Push Ups
  • 20 DB/KB Single Arm Swings (10 Per side)
  • 300 Meter Run

*Handstand Push Up Modification: 10 DB/KB OR Barbell Strict Press Per side

BARBELL OPTION:
4 Rounds

  • 10 Handstand Push Ups
  • 20 Hang Power Cleans (95/65)
  • 300 Meter Run

WORKOUT FLOW:

  • Workout will start with 10 Handstand push ups. You will then move into 20 DB/KB Single arm swings (10 per side) OR 20 Hang Power Cleans (95/65). Each round ends with a 300 meter run. Once you have completed 4 rounds of that circuit your workout is complete.

EQUIPMENT MODIFICATION:

  • DB/KB Single Arm Swings – Find an object that you can swing, for example, a book bag.

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Core: 4 Rounds

  • 15 Long Sit Ups
  • 30 Flutter Kicks