WOD: Thursday, February 2nd, 2023 (Burpee Day 4)

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w/ :03s pause per rep – 10 Reps (5 per side) 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row OR Bike 
  • 5 Thrusters (ascending weights) 
  • :15s Hollow Hold 

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc.. 

  • Calorie Row OR Bike 
  • Weighted Ab-Mat Sit Ups (20/14) 
  • Thrusters (115/85) 

-Rest 2 Minutes- 

Part B – For Time 

  • 250 Meter Row OR 500 Meter Bike 
  • 16 Weighted Ab-Mat Sit Ups (20/14) 
  • 8 Thrusters (115/85) 
  • 16 Weighted Ab-Mat Sit Ups (20/14) 
  • 250 Meter Row OR 500 Meter Bike 

*Two scores:

  • Part A – Last full round completed + partial reps 
  • Part B – Time

*You should be able to do at least sets of 3 on the thrusters! ——————————————————————————————————–

Cardio Option: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc.. 

  • Calorie Row OR Bike 
  • Weighted Ab-Mat Sit Ups (20/14) 
  • Wall Balls (20/14) 

-Rest 2 Minutes- 

Part B – For Time 

  • 250 Meter Row OR 500 Meter Bike 
  • 16 Weighted Ab-Mat Sit Ups (20/14) 
  • 24 Wall Balls (20/14) 
  • 16 Weighted Ab-Mat Sit Ups (20/14) 
  • 250 Meter Row OR 500 Meter Bike 

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Flutter Kicks