WOD: Tuesday, February 1st, 2021(Burpee Day 2)

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of SLOW Push Ups 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row/Bike/Runner 
  • 5 Power Snatches (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: For Time 

2 Rounds 

  • 8 Power Snatches (115/85) 
  • 10 Toes 2 Bar 

-Then-

  • (36/30) Calorie Row/Runner OR (26/20) Calorie Bike

-Then-

2 Rounds 

  • 12 Power Snatches (95/65)
  • 10 Toes 2 Bar 

-Then-

  • (36/30) Calorie Row/Runner OR (26/20) Calorie Bike

-Then-

2 Rounds 

  • 16 Power Snatches (75/55)
  • 10 Toes 2 Bar 

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Cardio Option: For Time 

2 Rounds 

  • 12 Alt DB Power Snatches (50/35)
  • 10 Toes 2 Bar 

-Then-

  • (36/30) Calorie Row/Runner OR (26/20) Calorie Bike

-Then-

2 Rounds 

  • 18 Alt DB Power Snatches (50/35)
  • 10 Toes 2 Bar 

-Then-

  • (36/30) Calorie Row/Runner OR (26/20) Calorie Bike

-Then-

2 Rounds 

  • 24 Alt DB Power Snatches (50/35)
  • 10 Toes 2 Bar 

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Accessory Work: Burpee Challenge Day 2 

  • Complete your burpees for today 

*Come on it’s only 2 reps 

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Core: 5 Rounds 

  • 30 Bicycle Crunches 
  • 30 Flutter Kicks