WOD: Saturday, May 29th, 2021 (Burpee Day 118)

Warm-up: Group Dynamic

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on Hands – :10s of shoulder taps 
• Pigeon Stretch – 1 min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• (10/8) Calorie Row/Bike/Runner 
• 3 Power Cleans (ascending weights) 
• 5 Tempo Push Ups 

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Workout: AMRAP Repeats 

AMRAP x 9 Minutes 

• 12 Wall Balls (20/14) 
• 8 Lateral Pogo Burpees 
• 4 Power Cleans (105/75) 

-Rest :90s-

AMRAP x 7 Minutes 

• 9 Wall Balls (20/14) 
• 6 Lateral Pogo Burpees 
• 3 Power Cleans (115/85) 

-Rest :90s-

AMRAP x 5 Minutes 

• 6 Wall Balls (20/14) 
• 4 Lateral Pogo Burpees 
• 2 Power Cleans (135/95) 

*CRX: 4 – 3 – 2 Power Cleans (115/85), (135/95), (155/105) 

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Cardio Option: AMRAP x 9 Minutes 

• 12 Wall Balls (20/14) 
• 8 Lateral Pogo Burpees 
• 8 Ab-Mat Sit Ups

-Rest :90s-

AMRAP x 7 Minutes 

• 9 Wall Balls (20/14) 
• 6 Lateral Pogo Burpees 
• 6 Ab-Mat Sit Ups

-Rest :90s-

AMRAP x 5 Minutes 

• 6 Wall Balls (20/14) 
• 4 Lateral Pogo Burpees 
• 4 Ab-Mat Sit Ups 

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Accessory Work: Upper Body Pulling 

4 Supersets

• 10 DB Bent Over Tempo Rows (5 Per side)

-Rest :10s-

• 5 Pull Up Bar Negatives 

*Tempo on the DB Rows is :03s Pause at the top – :03s on the way down

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Core: 4 Rounds 

• 30 Flutter Kicks 
• 30 Scissor Kicks