Thursday 1.21.21

by Spearfishyoga

GROUP PREP

5 min cardio

1 min jump rope

5 Push up to Down Dog

5 Burpees

10 SA DB Clean w/ light weight

STRENGTH/SKILL

On the 1:30 x 6 Sets:
6-12 Kipping Handstand Pushups (sub Single Arm Push Press)
6 Single Arm DB Power Cleans (3 per arm- switch as desired)

Choose the total of HSPU, with the intention on each set being completed unbroken.

WOD

“Barn Burner”
5 Sets of 3 min, resting 3:00 between (27:00 Total)

Part 1 – 3min:
50 Double-Unders, 21 Bar-Facing Burpees, Max Cal Row (or choose a different machine, just note it on the board)

Rest 3:00

Part 2 – 3min:
50 Double-Unders, 18 Bar-Facing Burpees, Max Cal Row

Rest 3:00

Part 3 – 3min:
50 Double-Unders, 15 Bar-Facing Burpees, Max Cal Row

Rest 3:00

Part 4 – 3min:
50 Double-Unders, 12 Bar-Facing Burpees, Max Cal Row

Rest 3:00

Part 5 – 3min:
50 Double-Unders, 9 Bar-Facing Burpees, Max Cal Row

**Score is TOTAL Reps across all rounds. Scale accordingly- your jump rope should take 1 min or less.

You’ll need to move with a purpose to clear the jump rope and burpee reps on the first, and most likely second rounds, but as soon as you do – check the clock. The stimulus here today is how well we pace.

MANDATORY MOBILITY

5 min foam roll