WOD: Saturday, May 14th, 2022 (Burpee Day 104)

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Warm-up: Group Dynamic

  • Jump Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of jump squats 
  • PVC Lat/Shoulder Stretch – :30s per side x 3

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Pre-Game: 3 Rounds

  • 200 Meter Run 
  • 5 Power Snatches (ascending weights)
  • :20s wall sit  

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Workout: Ladder + For Time 

Part A – Ladder x 12 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30.. 

  • Burpee Box Jumps (24”/20”)
  • Power Snatches (105/75) 
  • Wall Balls (20/14) 

-Rest 2 Minutes-

Part B – For Time 

  • 200 Meter Run 
  • 10 Power Snatches (105/75)
  • 20 Wall Balls (20/14)
  • 10 Burpee Box Jumps (24”/20)

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Cardio Option: Part A – Ladder x 12 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30.. 

  • Burpee Box Jumps (24”/20”)
  • American KB Swings (24k/16k)
  • Wall Balls (20/14) 

-Rest 2 Minutes-

Part B – For Time 

  • 200 Meter Run 
  • 20 American KB Swings (24k/16k)
  • 20 Wall Balls (20/14)
  • 10 Burpee Box Jumps (24”/20)

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Strength Work: Bench + Curls 

5 Sets 

  • 5 Bench Press (155/105)
  • 10 Alt DB Curls (per side) 

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Core: 5 Rounds 

  • 20 Alt Single Leg V-Ups 
  • 20 Long Sit-Ups