WOD: Wednesday, April 29th, 2020 (Burpee Day 87)

Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes
  • :20s bottom of squat – :10s of squats
  • Pigeon Stretch – 1 Minute per side

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Workout: For Time

3 – 6 – 9 – 12 – 15 – 18

  • Burpees over DB/KB
  • DB/KB Clusters (PER SIDE)
  • Turkish Sit Ups (PER SIDE)

BARBELL OPTION: For Time

3 – 6 – 9 – 12 – 15 – 18

  • Burpees over Barbell
  • Clusters (95/65)
  • Turkish Sit Ups (PER SIDE)

WORKOUT FLOW:

  • Workout starts with 3 Burpees (over DB/KB OR Barbell), 3 Clusters, and 3 Turkish Sit ups. You will then move on to the round of 6 and continue increasing by 3’s. Workout is over when you complete the round of 18 for all 3 movements.

EQUIPMENT MODIFICATION:

  • DB/KB Clusters – Find an object that allows you to bring it from the floor to your shoulders in a squat motion. For example a gallon of milk or water, a book bag, a case of water, or a bag of flour!
  • 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.

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Core: 4 Rounds

  • 30 Russian Twists
  • :30s 6-inch hold