WOD: Wednesday, May 15th, 2024 (Burpee Day 107)

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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