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

Warm-up: Group Dynamic

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

——————————————————————————————————–

Pre-Game: 4 Rounds 

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

——————————————————————————————————–

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) 

——————————————————————————————————–

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- 

——————————————————————————————————–

Core: 5 Rounds 

• 30 Bicycle Crunches 
• :30s Hollow Hold