WORKOUTS POSTED THROUGH SUNDAY
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Today's WOD
WOD: Wednesday, May 15th, 2024 (Burpee Day 107)
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- Samson Stretch – 1 Minute per side
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Strength-Endurance: EMOM x 10 Minutes
- Odd Min: (12/9) Calorie Row/Runner OR (9/6) Cal Bike
- Even Min: 3 Touch N’ Go Power Cleans
*Athletes can choose to increase the weight or stay the same
*:50s Time Cap on calories
*Must hang on to the bar for all 3 reps every round!
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Workout: AMRAP + For Time
Part A – AMRAP x 12 Minutes
- 200 Meter Run / 250 Meter Row / 600 Meter Bike
- 10 Front Squats (105/75)
- 20 Double Unders
-Rest 2 Minutes-
Part B – For Time
- 400 Meter Run / 500 Meter Row / 1200 Meter Bike
*Two Scores:
- Total Rounds + Reps completed for Part A
- Total Time for Part B
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Cardio Option: AMRAP + For Time
Part A – AMRAP x 12 Minutes
- 200 Meter Run / 250 Meter Row / 600 Meter Bike
- 10 Goblet Squats (50/35)(24K/16K)
- 20 Double Unders
-Rest 2 Minutes-
Part B – For Time
- 400 Meter Run / 500 Meter Row / 1200 Meter Bike
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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