WOD: Tuesday, June 1st, 2021 (Burpee Day 121)

Posted by & filed under .

Warm-up: Group Dynamic

  • Inchworm Push Up Ladder – 5-4-3-2-1 Reps 
  • PVC Pass Through – 10 SLOW Reps
  • PVC Lat/Shoulder Stretch – :30s per side x 3

——————————————————————————————————–

Pre-Game: 4 Rounds 

  • (9/7) Calorie Row/Bike/Runner 
  • 5 Hang Power Cleans (ascending weights)
  • :15s Hollow Hold 

——————————————————————————————————–

Workout: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station 1: Max Hang Power Cleans (115/85)
  • Station 2: Max Med-Ball Push Press (20/14)(10”/9”)
  • Station 3: Max Ab-Mat Sit Ups
  • Station 4: Max Calorie Row/Bike/Runner 
  • Station 5: Rest 

*Score is a running count through all working stations

*3 Total scores (one for each interval)

——————————————————————————————————–

Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station 1: Max Russian KB Swings (24k/16k)
  • Station 2: Max Med-Ball Push Press (20/14)
  • Station 3: Max Ab-Mat Sit Ups
  • Station 4: Max Calorie Row/Bike/Runner 
  • Station 5: Rest 

——————————————————————————————————–

Post-Murph Conditioning: AMRAP x 24 Minutes

  • Max Calorie Row/Bike/Runner 

*Every 3 Minutes complete:

  • 10 Russian KB Swings (24k/16k)
  • 10 Burpees 

*Take this at a 70% intensity 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Hanging Knee Raises 
  • 30 DB Side Bends (50/35)