WOD: Saturday, May 20th, 2023 (Burpee Day 111)

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of High Knees,Jump Squats, Burpees
  • Banded Hamstring Stretch – 1 Minute per side

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 3 Power Cleans (ascending weights) 
  • 6 Alt Bodyweight Step Overs 

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Workout: AMRAP x 21 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Every 3 Minutes (not including 0:00) complete:

  • 5 DB Box Step Overs (50/35)(24”/20”) 
  • 5 Power Cleans (135/95) 

*One single DB – hold however you want except for placing on legs

*Score is total # of calories completed in 21 minutes 

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Cardio Option: AMRAP x 21 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Every 3 Minutes (not including 0:00) complete:

  • 5 DB Box Step Overs (50/35)(24”/20”) 
  • 10 Burpees 

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Accessory Work: Bench Press + Plank 

5 Sets 

  • 5 Bench Press (moderate weight) 
  • :30s Plank on hands 

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Core: 4 Rounds 

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