WOD: Thursday, May 5th, 2022 (Burpee Day 95)

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: EMOM x 9 Minutes 

  • Min 1: 100 Meter Run 
  • Min 2: 5 Shoulder to Overhead (ascending weights) 
  • Min 3: :20s HS Hold OR Plank On Hands

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Workout: For Time 

  • Buy In: 800 Meter Med-Ball Run (20/14) 

-Then-

5 Rounds 

  • 7 Handstand Push Ups 
  • 9 Box Jump Overs (24”/20”)
  • 11 Shoulder To Overhead (105/75) 

-Then-

  • Buy Out: 800 Meter Med-Ball Run (20/14) 

Handstand Push Up Scaling Options:

  • 7 Plyo Box HSPU 
  • 11 Hand Release Push Ups 
  • 11 Med-Ball Push Press (20/14) 

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Cardio Option: For Time 

  • Buy In: 800 Meter Med-Ball Run (20/14) 

-Then-

5 Rounds 

  • 7 Handstand Push Ups 
  • 9 Box Jump Overs (24”/20”)
  • 11 Burpees to a Plate (45) 

-Then-

  • Buy Out: 800 Meter Med-Ball Run (20/14) 

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Core: 5 Rounds 

  • 30 Bicycle Crunches
  • :30s Hollow Hold