WOD: Sunday, April 30th, 2023 (Burpee Day 91)

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Warm-up: Group Dynamic 

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Bike/Runner 
  • 5 Power Snatches (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: Every 4 Minutes x 4 Rounds 

  • 250 Meter Row / 200 Meter Runner / 600 Meter Bike 
  • 10 Power Snatches (115/85) / 20 Alt DB Snatches (50/35) 

-In remaining time complete max:

  • Handstand Push Ups 

Odd Rounds (1 & 3): 10 Power Snatches (115/85) 

Even Rounds (2 & 4): 20 Alt DB Snatches (50/35) 

*CRX: Max Wall Walks 

*Score is total # of Handstand Push Ups across all 4 rounds 

Handstand Push Ups Scaling Options: 

  • Max Plyo Box HSPU 
  • Max Hand Release Push Ups 
  • Max Med-Ball Push Press (20/14) 

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Cardio Option: Every 4 Minutes x 4 Rounds 

  • 250 Meter Row / 200 Meter Runner / 600 Meter Bike 
  • 10 Burpee-Rage Balls (20/15) / 20 Alt DB Snatches (50/35) 

-In remaining time complete max:

  • Handstand Push Ups 

Odd Rounds: 10 Burpee-Rage Balls (20/15)

Even Rounds: 20 Alt DB Snatches (50/35) 

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Core: 4 Rounds 

  • 10 Turkish Sit Ups (20/15) 
  • 30 Bicycle Crunches