WOD: Friday, February 16th, 2024 (Burpee Day 18)

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Warm-up: Group Dynamic

  • PVC Pipe OHS Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of PVC OHS 
  • Couch Stretch – 1 Minute per side 

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Strength-Endurance: EMOM x 12 Minutes 

  • Odd Min: (12/8) Calorie Row OR (9/6) Calorie Bike 
  • Even Min: 3 Unbroken Overhead Squats 

*:50s Cap on calories each round

*Athletes choice on what weight to use for OHS

*Can choose to increase weight each round 

*Make sure the weight allows you to stay unbroken!

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Workout: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station1: Max Med-Ball Push Press (20/14) 
  • Station2: Max Hang Power Snatches (95/65) 
  • Station3: Max Calorie Row/Bike/Ski
  • Station4: Rest 

*3 Total Scores:

  • Total # of reps accumulated across all 3 stations each interval
  • MBPP + HPS + Cals = score for each interval 

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Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station1: Max Med-Ball Push Press (20/14) 
  • Station2: Max DB Hang Power Snatches (50/35) 
  • Station3: Max Calorie Row/Bike/Ski
  • Station4: Rest 

*Alternate every 5 reps on DB 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions