WOD: Saturday, May 28th, 2022 (Burpee Day 118)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Power Cleans (ascending weights) 
  • :15s Handstand Hold 

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Workout: For Time 

4 – 3 – 2 

  • Wall Walks 

12 – 9 – 6 

  • Power Cleans (135/95) 

-Then-

  • 500 Meter Run 

-Then-

2 – 3 – 4 

  • Wall Walks 

6 – 9 – 12 

  • Power Cleans (135/95) 

*CRX: 4 – 3 – 2 Power Cleans (185/125) 

*If raining sub: 650 Meter Row OR 1500 Meter Bike 

Wall Walk Modifications:

  • Scale Distance to wall 
  • Plyo Box HSPU (12 – 9 – 6)
  • Hand Release Push Ups (16 – 12 – 8 )

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Cardio Option: For Time 

4 – 3 – 2

  • Wall Walks 

24 – 18 – 12 

  • American KB Swings (24K/16K)

-Then-

  • 500 Meter Run 

-Then-

2 – 3 – 4 

  • Wall Walks 

12 – 18 – 24 

  • American KB Swings (24K/16K)

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Strength Work: Bench Press + Planks

3 Sets 

  • Max Bench Press (135/95) 

-Rest :15s-

  • Max Plank Hold on hands 

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Core: 4 Rounds 

  • 20 Weighted reach the ceilings (25/15)
  • 20 Kick the ceilings