workouts posted in advance!

Plate Squat Tabata – 2 Minutes
:20s Bottom of squat hold – :10s of Plate Squats
Banded Lat/Samson Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

200 M Run / 250 Meter Row / 600 Meter Bike
5 Front Squats (ascending weights)
:10s Chin over Bar Hold

*Front Squats come from the floor

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Workout: For Time

300 M Run / 350 M Row / 900 M Bike

-Then-

2 Rounds

9 Burpee-Pull Ups
5 Front Squats (155/105)

-into-

300 M Run / 350 M Row / 900 M Bike

-Then-

2 Rounds

7 Burpee-Pull Ups
7 Front Squats (135/95)

-into-

300 M Run / 350 M Row / 900 M Bike

-Then-

2 Rounds

5 Burpee-Pull Ups
9 Front Squats (115/85)

*RX+ (either or) / CRX (Both):

Weights (185/115)(155/105)(135/95) (5 – 7 – 9)
Burpee Bar Muscle Ups (7 – 5 – 3)

*Burpee Pull Up Scaling Options:

Use a flag for a lower pull up bar option
Break into two movements (burpees first, banded pull ups second)

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Cardio Option: For Time

300 M Run / 350 M Row / 900 M Bike

-Then-

2 Rounds

9 Burpee-Pull Ups
9 KB/DB Goblet Squats (24K/16K)(50/35)

-into-

300 M Run / 350 M Row / 900 M Bike

-Then-

2 Rounds

7 Burpee-Pull Ups
11 KB/DB Goblet Squats (24K/16K)(50/35)

-into-

300 M Run / 350 M Row / 900 M Bike

-Then-

2 Rounds

5 Burpee-Pull Ups
13 KB/DB Goblet Squats (24K/16K)(50/35)

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Accessory Work: Bench Press

4 Sets x 5 Reps

Sets 1 and 2: 5 Reps each at 60% of 3RM
Sets 3 and 4: 5 Reps each at 70% of 3RM

*All percentages based on last weeks 3 Rep Max

*If you don’t know your 3RM, use 90% of 1RM as your 3RM

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Core: 4 Rounds

20 Weighted Reach the ceilings (25/15)
20 Kick the ceilings

Today's WOD

WOD: Saturday, May 17th, 2025 (Burpee Day 110)

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