WOD: Tuesday, February 13th, 2024 (Burpee Day 15)

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 3 Thrusters (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

  • 3 Strict Handstand Push Ups 
  • 6 Thrusters (115/85) 
  • 24 Double Unders 

-Rest 2 Minutes and Repeat- 

*4 scores:

  • One for each set of max calories 
  • One for each AMRAP 

*Handstand Push Up Scaling Options: 

  • Scale Reps or Distance (use ab-mats) 
  • Hand Release Push Ups (6 Reps) 
  • DB Strict Press (3 Per side) 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

  • 3 Strict Handstand Push Ups 
  • 6 Atomic Sit Ups (25/15)
  • 24 Double Unders 

-Rest 2 Minutes and Repeat- 

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Core: 5 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold