WOD: Tuesday, May 25th, 2021 (Burpee Day 114)
Warm-up: Group Dynamic
- Plank – Push Up Tabata – 2 Minutes
- :20s Plank on Hands – :10s of Push Ups
- Banded Shoulder Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- 100 Meter Run
- 5 Hang Power Cleans (ascending weights)
- :15s Handstand Hold OR Plank on Hands
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Workout: AMRAP x 21 Minutes
- 3 Strict Handstand Push Ups
- 5 Bar Over Burpees
- 7 Hang Power Cleans (125/85)
*Every 3 Minutes (NOT INCLUDING 0:00) complete:
- 100 Meter Run
*HSPU Scale: 3 DB/KB Strict Press per side
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Cardio Option: AMRAP x 21 Minutes
- 3 Strict Handstand Push Ups
- 5 Burpees
- 7 Russian KB Swings (24k/16k)
*Every 3 Minutes (NOT INCLUDING 0:00) complete:
- 100 Meter Run
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Skill Work: Double Unders
Double unders w/ grip fatigue
3 Sets
- Max Dead hang from pull up bar
-immediately into-
- 3 max sets of double unders
*Rest as needed between sets
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Core: 4 Rounds
- 10 Hanging Knee Raises
- 30 Russian Twists (25/15)
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