WOD: Saturday, May 21st, 2022 (Burpee Day 111)
Warm-up: Group Dynamic
- Plank-Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of shoulder taps
- PVC Lat/Shoulder Stretch – :30s per side x 3
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Pre-Game: 4 Rounds
- (9/7) Calorie Row/Bike/Runner
- 5 Hang Power Cleans (ascending weights)
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Workout: 2 Intervals
AMRAP x 2 Minutes
- Max Calorie Row/Bike/Runner
-Rest :30s-
AMRAP x 7 Minutes
- 9 Med-Ball Push Press (20/14)
- 7 Hang Power Cleans (115/85)
- 5 Burpees
-Rest 2 Minutes and repeat-
*CRX: 5 Hang Power Cleans (155/105)
*4 Total scores – 2 for cals and 2 for rounds + reps on AMRAP
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Cardio Option: 2 Intervals
AMRAP x 2 Minutes
- Max Calorie Row/Bike/Runner
-Rest :30s-
AMRAP x 7 Minutes
- 9 Med-Ball Push Press (20/14)
- 7 American KB Swings (24K/16K)
- 5 Burpees
-Rest 2 Minutes and repeat-
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Core: 4 Rounds
- 20 Weighted reach the ceilings (25/15)
- 20 Kick the ceilings
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