WOD: Thursday, May 4th, 2023 (Burpee Day 95)

Posted by & filed under .

Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of High Knees, Air Squats, Burpees 
  • Banded Lat/Samson Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds 

  • 100 Meter Run  
  • 3 Squat Snatches (ascending weights) 
  • :15s Plank on Hands 

——————————————————————————————————–

Workout: For Time 

  • Buy In: 800 Meter Run

-Then-

  • 40 Med-Ball Push Press (20/14)
  • 30 Alt DB Suitcase Lunges (50/35) 
  • 20 Squat Snatches (105/75) 
  • 30 Alt DB Suitcase Lunges (50/35) 
  • 40 Med-Ball Push Press (20/14) 

-Then-

  • Buy Out: 800 Meter Run 

*CRX: 20 Squat Snatches (135/95)

*Switch arms after 15 reps on the suitcase lunges 

——————————————————————————————————–

Cardio Option: For Time 

  • Buy In: 800 Meter Run

-Then-

  • 40 Med-Ball Push Press (20/14)
  • 30 Alt DB Suitcase Lunges (50/35) 
  • 40 Atomic Sit Ups (25/15) 
  • 30 Alt DB Suitcase Lunges (50/35) 
  • 40 Med-Ball Push Press (20/14) 

-Then-

  • Buy Out: 800 Meter Run 

——————————————————————————————————–

Core: 5 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold