WOD: Tuesday, May 26th, 2020 (Burpee Day 114)
Warm-up: Group Dynamic
- Sumo Inchworm Push Ups -5-4-3-2-1 Reps
- Toe Touches – 10 SLOW Reps
- Half Kneeling Hamstring Stretch – 1 Minute per side
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Workout: AMRAP x 20 Minutes
- 300 Meter Run
- 30 DB/KB Swings (15 Per side)
- 15 “Box” Step Ups
BARBELL OPTION: AMRAP x 20 Minutes
- 300 Meter Run
- 15 Deadlifts (185/125)
- 15 “Box” Step Ups
WORKOUT FLOW:
- Workout is a 20 Minute AMRAP of 3 movements. You will begin each round with a 300 meter run, then you will complete, 30 DB/KB Swings, and finishes with 15 “Box” step ups. You will continue this until 20 minutes are up.
EQUIPMENT MODIFICATION:
- 300 Meter Run – If you have not mapped out the 300 meter run then complete :45s out from your start point and :45s back. You can also sub in 100 high knees.
- DB/KB Swings – Find a weighted object that allows you to swing in between your legs and to eye level. You can also sub in 30 Glute Bridges instead.
- “Box” Step Ups – Find an object that you can step on like a chair or a couch. If you don’t have anything available.
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Core: 5 Rounds
- 30 Hollow Rocks
- 30 Superman Rocks
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