WOD: Thursday, February 18th, 2021 (Burpee Day 18)

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row/Bike/Runner
  • 3 Power Snatches (ascending weights)
  • :15s Handstand Hold OR Plank

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Workout: AMRAP + For Time 

Part A – AMRAP x 16 Minutes 

  • 4 Power Snatches (125/85) 
  • 8 Handstand Push Ups 
  • (12/8) Calorie Row/Bike/Runner 

-Rest 2 Minutes-

Part B – For Time 

  • 500 Meter Row/ 400 Meter Run/ 1200 Meter Bike 

*Two scores for today, one for Part A and B

*HSPU Scale: 12 Hand Release Push Ups 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 16 Minutes 

  • 8 Alternating DB Snatches (50/35) 
  • 8 Handstand Push Ups 
  • (12/8) Calorie Row/Bike/Runner 

-Rest 2 Minutes-

Part B – For Time 

  • 500 Meter Row/ 400 Meter Run/ 1200 Meter Bike 

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Skill Work: Toes 2 Bar 

  • Beginner: 4 Sets x 10 Kip Swings (work to a target)
  • Intermediate: 5 Minute EMOM – 5-8 Toes 2 Bar 
  • Advanced: 5 Minute EMOM – 10 Reps per minute

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Core: 4 Rounds 

  • 10 Banded Paloff Presses
  • 10 Banded Rotations