WOD: Sunday, February 18th, 2024 (Burpee Day 20)
Warm-up: Group Dynamic
- Plank – Push Up Tabata – 2 Minutes
- :20s Plank on hands – :10s of Push Ups
- Pigeon Stretch – 1 Minute per side
——————————————————————————————————–
Pre-Game: 3 Rounds w/ Partner
- 200 Meter Row/Ski / 100 Meter Runner / 300 Meter Bike
- 4 DB Devils Press (ascending weights)
- 8 Alt DB Overhead Lunges (ascending weights)
——————————————————————————————————–
Workout: Partner AMRAP x 18 Minutes
Partner A:
- Max Calorie Row/Bike/Runner/Ski
Partner B: Complete 1 Round of
- 2 DB Devils Press (50/35) *RIGHT ARM
- 4 Alt DB Overhead Lunges (50/35) *RIGHT ARM
- 8 Burpees Over DB
- 4 Alt DB Overhead Lunges (50/35) *LEFT ARM
- 2 DB Devils Press (50/35) *LEFT ARM
*Partners switch once Partner B completes a full round
*Two Scores:
- Total # of Calories completed in 18 Minutes
- Total # of Rounds + Reps completed in 18 Minutes
——————————————————————————————————–
Solo Option: For Time
5 Rounds
- 2 DB Devils Press (50/35) *RIGHT ARM
- 4 Alt DB Overhead Lunges (50/35) *RIGHT ARM
- 8 Burpees Over DB
- 4 Alt DB Overhead Lunges (50/35) *LEFT ARM
- 2 DB Devils Press (50/35) *LEFT ARM
-Then-
- Buy Out: (60/45) Calorie Row/Ski OR (50/35) Calorie Bike/Runner
——————————————————————————————————–
Core: 4 Rounds
- 15 Ab Wheels
- 30 Bicycle Crunches
There are currently no active social stickers.