WOD: Tuesday, May 14th, 2024 (Burpee Day 105)

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 (12 Min Cap) 

• Run to the end of the driveway 
• 5 Shoulder to Overhead (ascending weights) 
• :15s Handstand Hold OR Plank on Hands 

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Workout: 2 Intervals (10 Min ON / 2 Min OFF) 

Intv1: 

• Buy In: 400 Meter Run 

-In remaining time complete a ladder of:

2, 4, 6, 8, 10, 12, 14, etc…

• Burpee Box Jumps (24”/20”)
• Shoulder to Overhead (135/95) 

-Rest 2 Minutes- 

Intv2: 

• Buy In: 400 Meter Run 

-In remaining time complete a ladder of:

2, 4, 6, 8, 10, 12, 14, etc…

• Burpee Box Jumps (24”/20”)
• Handstand Push Ups 

*Two Scores – Last FULL round completed + partial reps 

Handstand Push Up Scaling Options:

• Scale range of motion with ab-mats
• Plyo Box HSPU 
• Med-Ball Push Press (20/14) 

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Cardio Option: 2 Intervals (10 Min ON / 2 Min OFF) 

Intv1: 

• Buy In: 400 Meter Run 

-In remaining time complete a ladder of:

2, 4, 6, 8, 10, 12, 14, etc…

• Burpee Box Jumps (24”/20”)
• DB Shoulder to Overhead (50/35) *per side 

-Rest 2 Minutes- 

Intv2: 

• Buy In: 400 Meter Run 

-In remaining time complete a ladder of:

2, 4, 6, 8, 10, 12, 14, etc…

• Burpee Box Jumps (24”/20”)
• Handstand Push Ups 

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Core: 4 Rounds 

• 15 V-Ups 
• 30 DB Side Bends (50/35)