Today's WOD
WOD: Thursday, May 9th, 2024 (Burpee Day 101)
Warm-up: Group Dynamic
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Lat/Samson Stretch – 1 Minute per side
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Pre-Game: 3 Rounds
- 200 Meter Run
- 3 Power Cleans (ascending weights)
- 1 Round of “Mini Cindy”
“Mini Cindy”:
- 3 Pull Ups – 6 Push Ups – 9 Air squats
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Workout: For Time
- 500 Meter Run
-into-
3 Rounds
- 5 Power Cleans (155/105)
- 1 Round of “Cindy”
-Then-
- 500 Meter Run
-into-
3 Rounds
- 1 Round of “Cindy”
- 5 Power Cleans (155/105)
*Cindy
- 5 Pull Ups – 10 Push Ups – 15 Air Squats
*CRX: 5 Bar Muscle Ups instead of 5 Pull Ups
*Air Squats are to be done to a med-ball
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Cardio Option: For Time
- 500 Meter Run
-into-
3 Rounds
- 10 Rage Balls (20/15)
- 1 Round of “Cindy”
-Then-
- 500 Meter Run
-into-
3 Rounds
- 1 Round of “Cindy”
- 10 Rage Balls (20/15)
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Core: 4 Rounds
- 10 Weighted Hanging Knee Raises (20/15)
- 30 DB Side Bends (50/35)
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