WOD: Tuesday, May 31st, 2022 (Burpee Day 121)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row OR Bike 
  • 5 Power Cleans (ascending weights)
  • 5 Jump Squats 

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Workout: For Time 

3 Rounds 

  • (12/9) Calorie Row OR (9/6) Calorie Bike 
  • 9 Box Jumps (24”/20”)
  • 9 Power Cleans (105/75) 

-Then-

  • 400 Meter Run 

-Into-

3 Rounds 

  • (12/9) Calorie Row OR (9/6) Calorie Bike 
  • 9 Box Jumps (24”/20”)
  • 3 Power Cleans (155/105) 

-Then-

  • 400 Meter Run

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Cardio Option: For Time 

3 Rounds 

  • (12/9) Calorie Row OR (9/6) Calorie Bike 
  • 9 Box Jumps (24”/20”)
  • 9 Burpee Rage Balls (20/15) 

-Then-

  • 400 Meter Run 

-Into-

3 Rounds 

  • (12/9) Calorie Row OR (9/6) Calorie Bike 
  • 9 Box Jumps (24”/20”)
  • 9 Burpee Rage Balls (20/15) 

-Then-

  • 400 Meter Run

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15)
  • 30 DB Side Bends (50/35)