WOD: Wednesday, February 22nd, 2023 (Burpee Day 24)

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Warm-up: Group Dynamic 

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of SLOW Push Ups 
  • Banded Shoulder Stretch – 1 Minute Per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run / 150 Meter Row / 300 Meter Bike 
  • 5 Power Cleans (ascending weights) 
  • :15s Handstand Hold OR Plank on Hands 

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Workout: AMRAP x 20 Minutes 

  • 5 Handstand Push Ups 
  • 10 Power Cleans (135/95) 
  • 25 Double Unders 

*Every 4 Minutes (not including 0:00) complete:

  • 200 Meter Run / 250 Meter Row / 500 Meter Bike 

*Score is total # of Rounds + Reps completed in 20 Minutes 

Handstand Push Up Scaling Options: 

  • Plyo Box HSPU (5 Reps) 
  • Hand Release Push Ups (10 Reps)
  • DB Push Press (5 reps per side) 
  • Med-Ball Push Press (10 Reps) 

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Cardio Option: AMRAP x 20 Minutes 

  • 5 Handstand push Ups 
  • 10 American KB Swings (24K/16K) 
  • 25 Double Unders 

*Every 4 Minutes (not including 0:00) complete:

  • 200 Meter Run / 250 Meter Row / 500 Meter Bike 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • :30s Side Plank (per side)