WOD: Tuesday, May 23rd, 2023 (Burpee Day 114)

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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 

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

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Workout: AMRAP x 20 Minutes 

  • 3 Power Snatches (135/95) 
  • 6 Strict Handstand Push Ups 
  • 36 Double Unders 

*Every 5 Minutes (including 0:00) complete:

  • 200 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

*CRX: 3 Strict Wall Facing Handstand Push Ups

*Score is total # of Rounds + Reps completed in 20 minutes 

Handstand Push Up Scaling Options: 

  • Plyo Box HSPU (6 Reps) 
  • Hand Release Push Ups (12 Reps) 
  • Med-Ball Push Press (12 Reps) 
  • DB Strict Press (6 reps per side) 

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Cardio Option: AMRAP x 20 Minutes 

  • 6 Burpee-Rage Balls (20/15) 
  • 6 Strict Handstand Push Ups 
  • 36 Double Unders 

*Every 5 Minutes (Including 0:00) complete:

  • 200 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations