WOD: Wednesday, May 6th, 2020 (Burpee Day 94)
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Toe Touches – 10 SLOW Reps
- Couch Stretch – 1 Minute Per side
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Workout: 6 Rounds (3 Minutes ON / 1 Minute OFF)
- 8 Mountain Climbers (Per side)
- 6 DB/KB Swings (Per side)
- 4 DB/KB Front Squats (Per side)
BARBELL OPTION: 6 Rounds (3 Minutes ON / 1 Minute OFF)
- 8 Mountain Climbers (Per side)
- 12 Deadlifts (95/65)
- 8 Front Squats (95/65)
WORKOUT FLOW:
- Workout is 6 total rounds of 3 minutes of work followed by a minute of rest. During each 3 minute period you will try to go for as many rounds as possible of 8 Mountain Climbers (per side), 6 DB/KB Swings (per side) OR 12 Barbell Deadlifts, and 4 DB/KB Front Squats (Per side) OR 8 Barbell Front squats.
EQUIPMENT MODIFICATION:
- DB/KB Swings – Find an object that allows you to continuously swing it from between your legs to eye level. If nothing available, complete, 12 Glute bridges.
- DB/KB Front Squats – Find an object that you can hold in one hand while you squat. For example jug of water/milk.
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Core: 4 Rounds
- 30 Bicycle Crunces
- 30 Side Crunches
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