WOD: Wednesday, May 27th, 2020 (Burpee Day 115)

Warm-up: Group Dynamic

• Inchworm Walk outs – 5 Reps

• Samson Stretch – 1 Minute per side

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Workout: 15 Minute Ladder

3, 6, 9, 12, 15, 18, 21, 24, 27, 30…..

• DB/KB Push Up Renegade Row (Right Side)

• DB/KB Power Cleans (Right Side)

• DB/KB Push Up Renegade Row (Left Side)

• DB/KB Power Cleans (Left Side)

BARBELL OPTION: 15 Minute Ladder

3, 6, 9, 12, 15, 18, 21, 24, 27, 30…..

• DB/KB Push Up Renegade Row (Right Side)

• Power Cleans (115/85)

• DB/KB Push Up Renegade Row (Left Side)

• Power Cleans (115/85)

WORKOUT FLOW:

• Workout is a 15 minute ladder that will increase by 3’s starting with 3 reps for each. You will start with 3 push up-renegade rows on the right side. You will then do 3 Power Cleans (DB/KB OR Barbell), 3 more push up renegade rows on your left side and then 3 power cleans again. From there you will move on to the round of 6, 9, 12, and so on.

EQUIPMENT MODIFICATION:

• DB/KB Push Up Renegade Row – If you do not have any object that allows you to complete this movement then sub in burpees.

• DB/KB Power Cleans – Find an object that allows you to take it from the ground to your shoulder in one swift motion.

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Core: 5 Rounds

• 15 V-Ups

• :30s Hollow Hold