WOD: Thursday, May 6th, 2021 (Burpee Day 95)
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Bird Dogs – 10 SLOW Reps (5 per side)
- Samson Stretch – 1 Minute per side
——————————————————————————————————–
Pre-Game: 4 Rounds
- 150 Meter Row/ 100 Meter Run/ 300 Meter Bike
- 3 Hang Squat Cleans (ascending weights)
- 3 Hanging Knee Raises + :10s Hanging Knee Raise Hold
——————————————————————————————————–
Workout: For Time
- Buy In: 800 Meter Run/1000 Meter Row/ 2400 Meter Bike
-Then-
4 Rounds
- 16 Med-Ball Jump Squats (20/14)
- 12 Toes 2 Bar
- 8 Hang Squat Cleans (105/75)
-Then-
- Buy Out: 800 Meter Run/1000 Meter Row/ 2400 Meter Bike
*CRX: 6 Hang Squat Cleans (135/95)
——————————————————————————————————–
Cardio Option: For Time
- Buy In: 800 Meter Run/1000 Meter Row/ 2400 Meter Bike
-Then-
4 Rounds
- 16 Med-Ball Jump Squats (20/14)
- 12 Toes 2 Bar
- 12 DB Hang Squat Cleans (50/35)
-Then-
- Buy Out: 800 Meter Run/1000 Meter Row/ 2400 Meter Bike
*DB Hang Squat Cleans are 6 per side
——————————————————————————————————–
Core: 4 Rounds
- 20 Weighted Reach the ceilings (25/15)
- 20 Kick the ceilings
There are currently no active social stickers.