WOD: Thursday, February 22nd, 2024 (Burpee Day 24)

Posted by & filed under .

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Banded Hamstring Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds 

  • 150 Meter Row / 100 Meter Run / 300 Meter Bike 
  • 5 Deadlifts (ascending weights) 
  • 3 Strict Pull Ups 

——————————————————————————————————–

Workout: AMRAP x 18 Minutes  

  • 6 Box Jumps (30”/24”) 
  • 6 Deadlifts (205/135) 
  • 2 Rope Climbs 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway (150 M Air Runner) 

*Score is total # of rounds + reps completed in 18 minutes 

Rope Climb Scaling Options:

  • Scale Reps (1 per round) 
  • Scale distance 
  • Rope Ascents (4 Reps) 
  • Strict Pull Ups (6 Reps) 

——————————————————————————————————–

Cardio Option: AMRAP x 18 Minutes  

  • 6 Box Jumps (30”/24”) 
  • 6 Burpees to a target (pull up bar)
  • 2 Rope Climbs 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway (150 M Air Runner) 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)