WOD: Tuesday, February 16th, 2021 (Burpee Day 16)

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Warm-up: Group Dynamic 

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Lat/Hip Stretch – 1 Min per side 

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Pre-Game: 3 Rounds (10 Min Cap)

  • 150 Meter Row/ 300 Meter Bike/ 100 Meter Run
  • 3 Hang Power Cleans (ascending weights)
  • 3 Strict Pull Ups 

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Workout: For Time 

  • Buy In: 1000 Meter Row/ 2400 Meter Bike/ 800 Meter Run

-Then-

2 Rounds 

  • 60 Ab-Mat Sit Ups 
  • 40 Hang Power Cleans (105/75)
  • 20 Pull Ups 

*RX+: 20 Chest 2 Bar Pull Ups

*CRX: 10 Bar Muscle Ups

*Barbell should be done in at least sets of 5, scale if necessary

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Cardio Option: For Time 

  • Buy In: 1000 Meter Row/ 2400 Meter Bike/ 800 Meter Run

-Then-

2 Rounds 

  • 60 Ab-Mat Sit Ups 
  • 40 Rage Balls (20/15) 
  • 20 Pull Ups 

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Skill Work: Double Unders

  • Beginner: Work on trying to connect double unders together
  • Intermediate: 5 Minute EMOM – 25-35 Reps per round
  • Advanced: Mini Flight Simulator

*Mini FS: 5-10-15-20-25-30-25-20-15-10-5 Unbroken reps 

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Core: 4 Rounds 

  • 30 Flutter Kicks
  • :30s 6-Inch Hold