WOD: Thursday, June 3rd, 2021 (Burpee Day 123)

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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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Pre-Game: 4 Rounds 

  • 1 Minute Row/Bike/Runner 
  • 5 Shoulder to Overhead 
  • 3 Strict Toes 2 Bar OR 3 Strict Hanging Knee Raises 

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Workout: 3 Rounds 

  • 500 Meter Row/ 400 Meter Runner/ 1200 Meter Bike

-Then-

11 – 9 – 7

  • Shoulder To Overhead (ascending weights) 
  • Toes 2 Bar 

-Rest 1 Minute at the completion of each “round” and repeat- 

*Rd1: (105/75), Rd2: (115/85), Rd3: (135/95) 

*Score is total time to complete all 3 “Rounds” including rest 

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Cardio Option: 3 Rounds 

  • 500 Meter Row/ 400 Meter Runner/ 1200 Meter Bike

-Then-

11 – 9 – 7 

  • Burpees 
  • Toes 2 Bar 

-Rest 1 Minute at the completion of each round and repeat- 

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Endurance Work: Assault Bike Tabata 

  • 8 Sets – :20s ON / :10s OFF

*Goal is max calories across all 8 sets 

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Core: 4 Rounds 

  • 20 Bicycle Crunches 
  • 20 Alternating Single Leg V-Ups