WORKOUTS POSTED IN ADVANCE
Workouts have been posted a week and a half in advance. Please make sure you check the right date for the correct workout of the day. ENJOY 🙂
Today's WOD
WOD: Sunday, May 18th, 2025 (Burpee Day 111)
- Jumping Jacks – 30 Reps
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- Pigeon Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Hang Power Cleans (ascending weights)
- :15s Hollow Hold
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Workout: Ladder + For Time
Part A: Ladder x 15 Minutes
Buy in: 400 M DB/KB Farmers Carry (24K/16K)(50/35)
-then in remaining time Ladder of:
3 – 6 – 9 – 12 – 15 – 18 – 21 – etc…
- Hang Power Cleans (135/95)
- Weighted Ab-Mat Sit Ups (20/14)
- 21 Double Unders (every round)
-Rest 2 Minutes-
Part B- For Time
- 200 Meter DB/KB Farmers Carry (24K/16K)(50/35)
- 400 Meter Run
*Two Scores:
- Last FULL round completed + partial reps for part A
- Time for Part B
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Cardio Option: Ladder + For Time
Part A: Ladder x 15 Minutes
Buy in: 400 M DB/KB Farmers Carry (24K/16K)(50/35)
-then in remaining time Ladder of:
3 – 6 – 9 – 12 – 15 – 18 – 21 – etc…
- Russian KB Swings (24K/16K)
- Weighted Ab-Mat Sit Ups (20/14)
- 21 Double Unders (every round)
-Rest 2 Minutes-
Part B- For Time
- 200 Meter DB/KB Farmers Carry (24K/16K)(50/35)
- 400 Meter Run
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Core: 4 Rounds
- 30 Bicycle Crunches
- :30s 6-inch Hold
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