WOD: Tuesday, May 28th, 2024 (Burpee Day 120)

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Warm-up: Group Dynamic

  • Bird Dog Tabata – 2 Minutes 
  • :20s Bird Dog Hold – :10s of Active Bird Dogs 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 250 Meter Row OR 600 Meter Bike 
  • 5 Deadlifts (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: AMRAP + For Time 

Part A – AMRAP x 15 Minutes

  • Buy In: 1000 Meter Row OR 2400 Meter Bike 

-Then in remaining time AMRAP of: 

  • 3 Handstand Push Ups 
  • 9 Deadlifts (185/115) 
  • 12 Weighted Ab-Mat Sit Ups (20/14) 

-Rest 2 Minutes- 

Part B – For Time 

  • (30/21) Calorie Row OR (24/18) Calorie Bike 

*Two Scores: 

  • Rounds + Reps for Part A 
  • Time for Part B 

*Get uncomfortable on Part B and push the intensity!!

*Handstand Push Up Scaling Options:

  • Plyo Box HSPU (3 reps) 
  • DB Push Press (3 per side, 6 Total) 
  • Med-Ball Push Press (9 reps) 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 15 Minutes

  • Buy In: 1000 Meter Row OR 2400 Meter Bike 

-Then in remaining time AMRAP of: 

  • 3 Handstand Push Ups 
  • 9 Russian KB Swings (24K/16K) 
  • 12 Weighted Ab-Mat Sit Ups (20/14) 

-Rest 2 Minutes- 

Part B – For Time 

  • (30/21) Calorie Row OR (24/18) Calorie Bike 

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Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • :30s Hollow Hold