WOD: Tuesday, April 27th, 2021 (Burpee Day 86)

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • High Knees, butt kicks, lateral hops
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row/Bike/Runner 
  • 3 Power Cleans (ascending weights)
  • 5 Hanging Knee Raises + :10s Hanging Knee Raise Hold

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Workout: 3 Rounds (1 Minute Stations / :15s Transition)

  • Station1: Max Toes 2 Bar 
  • Station2: Max Switches 
  • Station3: Max Power Cleans (105/75) 
  • Station4: Max Calorie Row/Bike/Runner
  • Station5: Rest

*CRX: Power Cleans (135/95) / Weighted Switches (50/35)

*Score is a total accumulation of reps across all 4 working stations

*Score resets after each rest period (4 total scores) 

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Cardio Option: 3 Rounds (1 Minute Stations / :15s Transition)

  • Station1: Max Toes 2 Bar 
  • Station2: Max Switches
  • Station3: Max DB Power Cleans (50/35) 
  • Station4: Max Calorie Row/Bike/Runner
  • Station5: Rest

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Skill Work: Double Unders

  • Beginner: Continue to build upon last week’s progression.
  • Intermediate: 5 Sets – 20 Double Unders (Rest :10s) 20 Double Unders 
  • Advanced: 5 Sets – 40 UB Double Unders (Rest :10s) 40 UB Double Unders

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Core: 4 Rounds 

  • 30 Flutter Kicks
  • 30 DB Side Bends (50/35)