WOD: Saturday, May 27th, 2023 (Burpee Day 118)
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
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Pre-Game: 4 Rounds
- Run to the end of the driveway
- 5 Shoulder to Overhead (ascending weights)
- 3 Push Ups + 3 Box Jumps
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Workout: Every 5 Minutes x 4 Rounds
- 400 Meter Run
- 10 Shoulder To Overhead (115/85)
– In remaining time complete max reps of:
- Odd Rounds (1 and 3): Burpee Box Jump Overs (24”/20”)
- Even Rounds (2 and 4): Double Unders
*CRX: 10 Shoulder to Overhead (155/105)
*Four Scores – Total reps for each round
*Scaled Single Unders will be cut in half
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Cardio Option: Every 5 Minutes x 4 Rounds
- 400 Meter Run
- 10 DB Shoulder To Overhead (50/35) *per side
– In remaining time complete max reps of:
- Odd Rounds (1 and 3): Burpee Box Jump Overs (24”/20”)
- Even Rounds (2 and 4): Double Unders
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Accessory Work: Bench Press + Bicep Curls
4 Sets
- 5 Bench Press (185/105)
- 10 DB Bicep Curls (per side)
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Core: 4 Rounds
- 20 Weighted Reach the ceilings (25/15)
- 20 Kick the ceilings
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