WOD: Tuesday, May 10th, 2022 (Burpee Day 100)

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Hip Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • 3 Strict Pull Ups OR 5 Ring Rows 

*If you plan on rope climbing add in a couple reps into the pregame

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Workout: For Time 

  • 400 Meter Run 

-Into-

3 Rounds 

  • 2 Rope Climbs
  • 10 Lateral Pogo Burpees 
  • 10 Alt Front Rack Lunges (105/75) 

-Then-

  • 400 Meter Run 

-Into-

3 Rounds 

  • 10 Alt Front Rack Lunges (105/75)
  • 10 Lateral Pogo Burpees 
  • 2 Rope Climbs 

*Rope Climb Modification

  • Rope Ascents (4 Reps) 
  • Strict Pull Ups (6 Reps) 

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Cardio Option: For Time 

  • 400 Meter Run 

-Into-

3 Rounds 

  • 2 Rope Climbs
  • 10 Lateral Pogo Burpees over DB
  • 10 Alt DB Box Step Ups (50/35)(24”/20”)

-Then-

  • 400 Meter Run 

-Into-

3 Rounds 

  • 10 Alt DB Box Step Ups (50/35)(24”/20”)
  • 10 Lateral Pogo Burpees over DB
  • 2 Rope Climbs 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15)
  • :20s Unweighted Hanging Knee Raise Hold