WOD: Tuesday, May 11th, 2021 (Burpee Day 100)

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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 Minute per side 

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Pre-Game: 3 Rounds 

  • Run to the end of the driveway 
  • 5 Push Press (ascending weights) 
  • 3 Strict Pull Ups + :10s Chin over bar hold 

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Workout: AMRAP x 22 Minutes 

  • Buy In: Run the Loop 

-In remaining time, AMRAP of: 

  • 5 Burpees 
  • 5 Push Press (105/75) 
  • 5 Pull Ups 

*Score is total # of rounds after 22 minutes

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Cardio Option: AMRAP x 22 Minutes 

  • Buy In: Run the Loop 

-In remaining time, AMRAP of: 

  • 5 Burpees 
  • 10 DB Push Press (50/35)
  • 5 Pull Ups 

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Skill Work: Double Unders 

  • Beginner: Continue to try to link reps together 
  • Intermediate: Mini Flight Simulator 
  • Advanced: Flight Simulator 

*Mini Flight Simulator: 5-10-15-20-25-30-25-20-15-10-5

*Flight Simulator: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 

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Core: 4 Rounds 

  • 20 Flutter Kicks 
  • 20 Alternating Single Leg V-Ups