WORKOUTS POSTED IN ADVANCE
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Today's WOD
WOD: Thursday, May 16th, 2024 (Burpee Day 108)
Warm-up: Group Dynamic
- 2 Minutes of movement
- :20s of High Knees, Lateral Hops, Burpees
- Pigeon Stretch – 1 Minute per side
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Pre-Game: 3 Rounds
- 200 Meter Run
- 5 Sumo Deadlift High Pulls (ascending weights)
- 3 Strict Pull Ups
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Workout: For Time
- 500 Meter Run
-Then-
2 Rounds
- 27 Weighted Ab-Mat Sit Ups (20/14)
- 9 Chest to Bar Pull Ups
- 9 Sumo Deadlift High Pulls (115/85)
-Into-
2 Rounds
- 21 Weighted Ab-Mat Sit Ups (20/14)
- 7 Chest to Bar Pull Ups
- 7 Sumo Deadlift High Pulls (115/85)
-Into-
2 Rounds
- 15 Weighted Ab-Mat Sit Ups (20/14)
- 5 Chest to Bar Pull Ups
- 5 Sumo Deadlift High Pulls (115/85)
-Then-
- 500 Meter Run
*CRX: Bar/Ring Muscle Ups (7-5-3)
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Cardio Option: For Time
- 500 Meter Run
-Then-
2 Rounds
- 27 Weighted Ab-Mat Sit Ups (20/14)
- 9 Chest to Bar Pull Ups
- 18 American KB Swings (24K/16K)
-Into-
2 Rounds
- 21 Weighted Ab-Mat Sit Ups (20/14)
- 7 Chest to Bar Pull Ups
- 14 American KB Swings (24K/16K)
-Into-
2 Rounds
- 15 Weighted Ab-Mat Sit Ups (20/14)
- 5 Chest to Bar Pull Ups
- 10 American KB Swings (24K/16K)
-Then-
- 500 Meter Run
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Core: 4 Rounds
- 30 Flutter Kicks
- 30 Plate Twists (25/15)
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