WOD: Saturday, May 13th, 2023 (Burpee Day 104)

Warm-up: Group Dynamic 

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on hands – :10s of SLOW Push Ups 
• Banded Shoulder Stretch – 1 Minute Per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

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

——————————————————————————————————–

Workout: For Time 

• 800 Meter Run 

-Into- 

3 Rounds 

• 5 Strict Handstand Push Ups 
• 5 Power Cleans (185/115) 
• 10 Box Jump Overs (24”/20”) 

-Then-

• 400 Meter Run 

-Into-

3 Rounds 

• 10 Handstand Push Ups (kipping allowed) 
• 10 Power Cleans (95/65) 
• 10 Box Jump Overs (24”/20”) 

*Handstand Push Up Scaling Options: 

• Plyo Box HSPU (5 Reps / 10 Reps) 
• DB Strict Press (5 per side for all 6 rounds) 
• Med-Ball Push Press (10 Reps / 20 Reps) 
• Hand Release Push Ups (10 Reps / 15 Reps) 

——————————————————————————————————–

Cardio Option: For Time 

• 800 Meter Run 

-Into- 

3 Rounds 

• 5 Strict Handstand Push Ups 
• 10 Russian KB Swings (24K/16K)
• 10 Box Jump Overs (24”/20”) 

-Then-

• 400 Meter Run 

-Into-

3 Rounds 

• 10 Handstand Push Ups (kipping allowed) 
• 10 Russian KB Swings (24K/16K)
• 10 Box Jump Overs (24”/20”) 

——————————————————————————————————–

Accessory Work: Pause Bench Press 

• 5 Sets x 3 Reps 

Build up to a tough set of 3 

Pause should be at the chest each rep (about :03s per rep) 

——————————————————————————————————–

Core: 4 Rounds 

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