WOD: Friday, May 1st, 2020 (Burpee Day 89)
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Tempo Push Ups – 10 SLOW Reps
- PVC (Broomstick) Lat/Shoulder Stretch – :30s per side x 3
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Workout: 3 Rounds
- 60 Double Unders
- 30 Ab-Mat Sit Ups
- 15 DB/KB Hang Clean and Jerks (15 Per side)
BARBELL OPTION: 3 Rounds
- 60 Double Unders
- 30 Ab-Mat Sit Ups
- 10 Hang Clean and Jerks (135/95)
WORKOUT FLOW:
- Workout will start with 60 Double Unders. You will then move on to completing 30 ab-mat sit ups and 15 Hang Clean and jerks (DB/KB) OR 10 Barbell Hang Clean and jerks. You will then complete two more rounds of that cycle. Once 3 Rounds have been completed you are done.
EQUIPMENT MODIFICATION:
- Double Unders – If you don’t have a rope complete double the number of Jumping Jacks instead. If you have a rope but do not have double unders then complete double the number of Single Unders
- Ab-Mat Sit Ups – If you do not own an “ab-mat” you can roll up a towl and place it in the void between your lower back and the floor. You are not required to have something there it is purely for comfort.
- DB/KB Hang Clean and Jerks – 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.
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Core: 5 Rounds
- 30 Bicycle Crunches
- 1:00 Plank Hold
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