WOD: Wednesday, May 11th, 2022 (Burpee Day 101)

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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: 3 Rounds 

  • (9/7) Calorie Row OR Bike 
  • 3 Hang Power Clean and Jerks (ascending weights)
  • :15s Hollow Hold 

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Workout: Every 7 Minutes x 3 Rounds 

  • 200 Meter Run 
  • 12 Box Jumps (24”/20”)
  • 9 Hang Power Clean and Jerks (115/85) 
  • 9 Toes to Bar 

-In remaining time complete max reps of:

  • Calorie Row OR Bike 

*CRX: 200 – 15 BJ – 12 HPC&J – 9 T2B 

*Score is total # of calories completed across all 3 rounds 

*5 Minute cap for each round 

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Cardio Option: Every 7 Minutes x 3 Rounds 

  • 200 Meter Run 
  • 12 Box Jumps (24”/20”)
  • 12 DB Hang Power Clean and Jerks (50/35) *6 per side 
  • 9 Toes to Bar 

-In remaining time complete max reps of:

  • Calorie Row OR Bike 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations