WOD: Sunday, May 2nd, 2021 (Burpee Day 91)

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Toe Touches – 10 SLOW Reps 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 150 Meter Row/ 100 Meter Run/ 300 Meter Bike
  • 5 Deadlifts (ascending weights)
  • :15s Hollow Hold 

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Workout: For Time + AMRAP + For Time 

Part A – 0:00 to 4:00 

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

-Then, Rest 1 minute-

Part B – 5:00 – 17:00 

AMRAP x 12 Minutes 

  • 200 Meter Run 
  • 7 Toes 2 Bar 
  • 7 Deadlifts (205/135) 

-Then, Rest 1 Minute-

Part C – At 18:00 

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

*3 scores, one for each part (time – AMRAP score – time)

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Cardio Option: For Time + AMRAP + For Time 

Part A – 0:00 to 4:00 

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

-Then, Rest 1 minute-

Part B – 5:00 – 17:00 

AMRAP x 12 Minutes 

  • 200 Meter Run 
  • 7 Toes 2 Bar 
  • 7 Russian KB Swings (24k/16k)

-Then, Rest 1 Minute-

Part C – At 18:00 

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

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Russian Twists (25/15)