WOD: Friday, May 10th, 2024 (Burpee Day 102)

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Warm-up: Group Dynamic

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge – :10s of Hip Thrusts 
  • Pigeon Stretch – 1 Minute per side 

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Strength-Endurance: Every 2:30 minutes x 5 Rounds 

  • 200 Meter Run / 250 Meter Row / 600 Meter Bike 
  • 3 Front Squats 

*Bar can come from the rack or from the floor 

*Athletes can choose to increase the weight or stay the same 

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

  • Station1: Max Ab-Mat Sit Ups 
  • Station2: Max Alt Front Rack Lunges (95/65) 
  • Station3: Max Burpees Over Bar 
  • Station4: Max Calorie Row/Bike/Runner/Ski 
  • Station5: Rest 

*3 Total Scores:

  • Total reps accumulated through all stations for each interval

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

  • Station1: Max Ab-Mat Sit Ups 
  • Station2: Max Alt DB Lunges (50/35) 
  • Station3: Max Burpees Over DB
  • Station4: Max Calorie Row/Bike/Runner/Ski 
  • Station5: Rest 

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Core: 3 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions