WOD: Tuesday, April 23rd, 2024 (Burpee Day 85)

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Hang Power Cleans (ascending weights) 
  • 3 Strict Pull Ups 

*Toss in some jump rope practice (SU/Crossovers/DU)

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Workout: For Time 

2 Rounds 

  • 100 Single Unders 
  • 10 Pull Ups 
  • 5 Hang Power Cleans (155/105)

-Then-

  • 500 Meter Run 

-Into-

2 Rounds 

  • 50 Single Under Crossovers
  • 10 Pull Ups 
  • 5 Hang Power Cleans (155/105)

-Then-

  • 500 Meter Run 

-Into-

2 Rounds 

  • 25 Double Unders
  • 10 Pull Ups 
  • 5 Hang Power Cleans (155/105)

*Jump Rope Scaling Options: 

  • All Single Unders (100×2 – 75×2 – 50×2) 
  • Single Under/Double Under Mix (100×2, 50 DUx2, 25DUx2) 

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Cardio Option: For Time 

2 Rounds 

  • 100 Single Unders 
  • 10 Pull Ups 
  • 10 Russian KB Swings (24K/16K)

-Then-

  • 500 Meter Run 

-Into-

2 Rounds 

  • 50 Single Under Crossovers
  • 10 Pull Ups 
  • 10 Russian KB Swings (24K/16K)

-Then-

  • 500 Meter Run 

-Into-

2 Rounds 

  • 25 Double Unders
  • 10 Pull Ups 
  • 10 Russian KB Swings (24K/16K)

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Core: 5 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold