WOD: Wednesday, January 31st, 2024 (BURPEE DAY 2)

Posted by & filed under .

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Hamstring Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Deadlifts (ascending weights) 
  • 5 Clean and Jerks (ascending weights) 

——————————————————————————————————–

Workout: 3 Intervals (5 Minutes ON / 2 Min OFF) 

  • Buy In: 200 Meter Run 

-in remaining time AMRAP of: 

  • 5 Deadlifts (115/85) 
  • 5 Burpees Over Bar 
  • 5 Clean and Jerks (115/85)

*3 Separate scores – Rounds + Reps for each interval 

——————————————————————————————————–

Cardio Option: 3 Intervals (5 Minutes ON / 2 Min OFF) 

  • Buy In: 200 Meter Run 

-in remaining time AMRAP of: 

  • 10 Rage Balls (20/15) 
  • 5 Burpees Over DB 
  • 10 DB Clean and Jerks (50/35) *5 per side

——————————————————————————————————–

Core: 5 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold