WOD: Tuesday, February 8th, 2022 (Burpee Day 9)

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap)

  • 150 Meter Row / 100 Meter Runner / 300 Meter Bike 
  • 3 Thrusters (ascending weights) 
  • :15s HS Hold OR Plank on Hands 

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Workout: 3 Intervals (7 Minutes ON / :90s OFF) 

  • Buy In: 250 Meter Row / 200 Meter Runner / 600 Meter Bike 

-In remaining time, AMRAP of: 

  • Handstand Push Ups 
  • Thrusters 
  • Double Unders 

Intv1: 6 HSPU – 12 Thrusters (95/65) – 36 Double Unders 

Intv2: 4 HSPU – 8 Thrusters (115/85) – 24 Double Unders 

Intv3: 2 Hspu – 4 Thrusters (135/95) – 12 Double Unders

*HSPU Modification

  • Plyo Box HSPU (6 – 4 – 2)
  • Hand Release Push Ups (12 – 8 – 4) 
  • Med-Ball Push Press (18 – 12 – 6) 

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Cardio Option: 3 Intervals (7 Minutes ON / :90s OFF) 

  • Buy In: 250 Meter Row / 200 Meter Runner / 600 Meter Bike 

-In remaining time, AMRAP of: 

  • Handstand Push Ups 
  • Thrusters 
  • Double Unders 

Intv1: 6 HSPU – 12 DB Thrusters (50/35) – 36 Double Unders 

Intv2: 4 HSPU – 8 DB Thrusters (50/35) – 24 Double Unders 

Intv3: 2 Hspu – 4 DB Thrusters (50/35) – 12 Double Unders

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Core: 4 Rounds 

  • 15 V-Ups 
  • :30s Hollow Hold