WOD: Sunday, February 18th, 2024 (Burpee Day 20)

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Warm-up: Group Dynamic

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

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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) 

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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 

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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

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Core: 4 Rounds 

  • 15 Ab Wheels 
  • 30 Bicycle Crunches