WOD: Sunday, May 2nd, 2021 (Burpee Day 91)
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Toe Touches – 10 SLOW Reps
- Banded Hamstring Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- 150 Meter Row/ 100 Meter Run/ 300 Meter Bike
- 5 Deadlifts (ascending weights)
- :15s Hollow Hold
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Workout: For Time + AMRAP + For Time
Part A – 0:00 to 4:00
- 500 Meter Row / 400 Meter Run / 1200 Meter Bike
-Then, Rest 1 minute-
Part B – 5:00 – 17:00
AMRAP x 12 Minutes
- 200 Meter Run
- 7 Toes 2 Bar
- 7 Deadlifts (205/135)
-Then, Rest 1 Minute-
Part C – At 18:00
- 500 Meter Row / 400 Meter Run / 1200 Meter Bike
*3 scores, one for each part (time – AMRAP score – time)
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Cardio Option: For Time + AMRAP + For Time
Part A – 0:00 to 4:00
- 500 Meter Row / 400 Meter Run / 1200 Meter Bike
-Then, Rest 1 minute-
Part B – 5:00 – 17:00
AMRAP x 12 Minutes
- 200 Meter Run
- 7 Toes 2 Bar
- 7 Russian KB Swings (24k/16k)
-Then, Rest 1 Minute-
Part C – At 18:00
- 500 Meter Row / 400 Meter Run / 1200 Meter Bike
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Core: 4 Rounds
- 30 Flutter Kicks
- 30 Russian Twists (25/15)
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