WOD: Tuesday, May 4th, 2021 (Burpee Day 93)

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 6 Alternating Front Rack Lunges (ascending weights)
  • 4 Broad Jumps 

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Workout: For Time 

2 Rounds 

  • 8 Alt Front Rack Lunges (75/55) 
  • 16 Box Jump Overs (24”/20”)

-Then-

  • 400 Meter Run 

-Then- 

2 Rounds 

  • 6 Alt Front Rack Lunges (95/65) 
  • 12 Box Jump Overs (24”/20”)

-Then-

  • 400 Meter Run

-Then-

2 Rounds 

  • 4 Alt Front Rack Lunges (115/85) 
  • 8 Box Jump Overs (24”/20”)

*Raining Sub= 500 Meter Row OR 1200 Meter Bike 

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Cardio Option: For Time 

2 Rounds 

  • 16 DB/KB Weighted Lunges (50/35)
  • 16 Box Jump Overs (24”/20”)

-Then-

  • 400 Meter Run 

-Then- 

2 Rounds 

  • 12 DB/KB Weighted Lunges (50/35)
  • 12 Box Jump Overs (24”/20”)

-Then-

  • 400 Meter Run

-Then-

2 Rounds 

  • 8 DB/KB Weighted Lunges (50/35)
  • 8 Box Jump Overs (24”/20”)

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Accessory Work: Double Unders 

  • Beginner: Continue to build upon last week’s progression.
  • Intermediate: 4 Sets – 25 Double Unders (Rest :10s) 25 Double Unders 
  • Advanced: 4 Sets – 50 UB Double Unders (Rest :10s) 50 UB Double Unders

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 DB Side Bends (50/35)