WOD: Sunday, June 2nd, 2024 (Burpee Day 125)

Posted by & filed under .

Warm-up: Group Dynamic

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

——————————————————————————————————–

Pre-Game: 3 Rounds w/ Partner 

  • 200 Meter Run 
  • 5 Deadlifts (ascending weights)
  • :15s Plank on Hands 

——————————————————————————————————–

Workout: Partner AMRAP x 18 Minutes 

Partner A 

  • 200 Meter Run 
  • 8 Deadlifts (185/115) 
  • 4 Lateral Pogo Burpees 

Partner B 

  • Max Calorie Row/Bike/Ski 

*Once Partner A completes a FULL round partners will then switch 

*ONE machine but can have two barbells

*Run counts as 2 reps for the full 200 

*Two Scores:

  • Total Rounds + Reps completed amongst both partners 
  • Total Calories completed amongst both partners 

——————————————————————————————————–

Cardio Option: Partner AMRAP x 18 Minutes 

Partner A 

  • 200 Meter Run 
  • 12 Russian KB Swings (24K/16K)
  • 4 Lateral Pogo Burpees over KB 

Partner B 

  • Max Calorie Row/Bike/Ski 

*Once Partner A completes a FULL round partners will then switch 

*Run counts as 2 reps for the full 200 

——————————————————————————————————–

Solo Option: For Time 

5 Rounds 

  • 200 Meter Run 
  • 8 Deadlifts (185/115)
  • 4 Lateral Pogo Burpees 

-Then-

  • (60/45) Calorie Row/Ski OR (50/35) Calorie Bike 

——————————————————————————————————–

Core: 5 Rounds 

  • 10 Turkish Sit Ups (20/15) 
  • 10 KB Pull Throughs (16K/12K)