WOD: Wednesday, May 19th, 2021 (Burpee Day 108)

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 

——————————————————————————————————–

Strength: Snatch (Power or Squat) 15-17 Minutes

• 3 Sets x 3 Reps @70% of 1 Rep Max
• 2 Sets x 2 Reps @80% of 1 Rep Max

*2 second pause at the knee on each rep

*Really focus on being explosive after the pause

——————————————————————————————————–

Workout: 4 Rounds 

• (15/12) Calorie Row OR Bike 
• 12 Med-Ball Push Press (20/14)
• 9 Hang Power Snatches (75/55)
• 100 Meter Run 

*Rest 1 Minute at the completion of each round

*Goal here is to try to finish each round AFAP, if you die you die!

*CRX: 9 Handstand Push ups instead of 12 Med-Ball Push Press 

——————————————————————————————————–

Cardio Option: 4 Rounds 

• (15/12) Calorie Row OR Bike 
• 12 Med-Ball Push Press (20/14)
• 12 American KB Swings (24k/16k)
• 100 Meter Run 

*Rest 1 Minute at the completion of each round

——————————————————————————————————–

Core: 5 Rounds 

• 15 Long Sit Ups 
• 30 Bicycle Crunches