WOD: Friday, February 23rd, 2024 (Burpee Day 25)
Warm-up: Group Dynamic
- 2 Minutes of movement
- :20s of High knees, Lateral hops, Burpees
- Samson Stretch – 1 Minute per side
——————————————————————————————————–
Gymnastics-Endurance: EMOM x 12 Minutes (4 Rounds)
- Min1: (12/8) Calorie Row OR (9/6) Calorie Bike
- Min2: Max Toes to Bar
- Min3: Rest
*Toes to Bar Scaling Options:
- Work to a target (focus is on the kip)
- Knees to Elbows
- Knee Raises
——————————————————————————————————–
Workout: Every 3 Minutes x 4 Rounds
- 250 Meter Row / 200 Meter Run / 600 Meter Bike
-in remaining time complete max reps of:
- Odd Rounds (1 and 3): Thrusters (95/65)
- Even Rounds (2 and 4): Wall Balls (20/14)
*TWO MINUTE REST AFTER ROUND 2*
2 Scores- Total Reps completed for both movements
——————————————————————————————————–
Cardio Option: Every 3 Minutes x 4 Rounds
- 250 Meter Row / 200 Meter Run / 600 Meter Bike
-in remaining time complete max reps of:
- Odd Rounds (1 and 3): DB Thrusters (50/35)
- Even Rounds (2 and 4): Wall Balls (20/14)
*TWO MINUTE REST AFTER ROUND 2*
Switch every 5 reps on the DB
——————————————————————————————————–
Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
There are currently no active social stickers.