WOD: Wednesday, May 12th, 2021 (Burpee Day 101)

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded SHoulder Stretch – 1 Minute per side 

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Strength: Snatch (15 – 17 Minutes)

  • 3 Sets x 3 Reps @60% of 1 Rep Max
  • 2 Sets x 3 Reps @70% of 1 Rep Max

*2 second pause at the knee on each rep

*Goal of the pause is to enforce proper positions and maintain your shoulders over the bar 

*Be fast under the bar, focus on technique and speed !

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Workout: For Time 

3 Rounds 

  • 8 Alt DB Snatches (50/35)
  • 12 Box Jump Overs (24”/20”)
  • 24 Ab-Mat Sit Ups 

-Then-

  • 800 Meter Run 

-Then-

3 Rounds 

  • 24 Ab-Mat Sit Ups 
  • 12 Box Jump Overs (24”/20”)
  • 8 Alt DB Snatches (50/35)

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Core: 5 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold