WOD: Tuesday, May 9th, 2023 (Burpee Day 100)

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Warm-up: Group Dynamic 

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row OR Bike 
  • 3 Power Snatches (ascending weights) 
  • :15s Hollow Hold 

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Workout: For Time 

3 Rounds 

  • (18/15) Calorie Row OR (15/12) Calorie Bike 
  • 15 Ab-Mat Sit Ups 
  • 9 Power Snatches (115/85) 

-Then-

  • 800 Meter Run 

-Then-

3 Rounds 

  • 9 Power Snatches (115/85) 
  • 15 Ab-Mat Sit Ups 
  • (18/15) Calorie Row OR (15/12) Calorie Bike 

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Cardio Option: For Time 

3 Rounds 

  • (18/15) Calorie Row OR (15/12) Calorie Bike 
  • 15 Ab-Mat Sit Ups 
  • 18 Alt DB Snatches (50/35) 

-Then-

  • 800 Meter Run 

-Then-

3 Rounds 

  • 18 Alt DB Snatches (50/35) 
  • 15 Ab-Mat Sit Ups 
  • (18/15) Calorie Row OR (15/12) Calorie Bike 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations