Quick Hundred Burps with a side of Hang Sq Cleans

May 3rd, 2020

Category: Uncategorized

Quick Hundred Burps with a side of Hang Sq Cleans

AT HOME FITNESS – Live coached WODs on Zoom at 10am. Check our Class Schedule for all upcoming class times. Follow the link in our bio to join—-> https://zoom.us/j/491227192


Warm Up
Bupree Break Down x 2*

*For the 2nd round do not complete the push ups at the end.

Burpee Break Down =
5 Burpees
10 Squat Thrusts
15 Burps
20 Push Ups

Mobility
Psoas

Accessory
3×10 Hamstring Slider Curls *

* use towels, socks on a bare wood floor, furniture sliders, paint can covers, a rolling medicine ball, etc..  If you do not have access to anything, perform three sets of weighted good mornings.

Strength
EMOM10
Deadlift- 2 Reps

At Home Strength
SL Deadlift- 5+ reps, *alternate sides each minute

WOD
100 Burpees for Time
EMOM 3 Hang Squat Cleans (135,95)*

The workout begins with 3 hang squat cleans. Accumulate burpees with any remaining time in the minute. At the top of the minute, complete 3 hang squat cleans and pick up where you left off on the burpees. The workout is complete when you reach 100 burpees.

Level 2– 115|75
Level 1– 95|55

At Home WOD Version
100 Burpees for Time
EMOM 6 Hang Squat Cleans (3 Each side)*

The workout begins with 3 hang squat cleans. Accumulate burpees with any remaining time in the minute. At the top of the minute, complete 3 hang squat cleans and pick up where you left off on the burpees. The workout is complete when you reach 100 burpees.

Level 2– 115|75
Level 1– 95|55