WOD: Tuesday, January 28th, 2025 (Burpee Day 1)

Posted by & filed under .

Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds 

  • (9/7) Calorie Row OR Bike 
  • 5 Front Squats (ascending weights) 
  • 3 Strict Pull Ups 

*Practice RC’s if you are planning on rope climbing 

*Front squats come from the ground

——————————————————————————————————–

Workout: For Time 

  • (42/30) Cal Row OR (36/24) Cal Bike 
  • 21 Front Squats (115/85)
  • 3 Rope Climbs 

-Then-

  • (30/21) Calorie Row OR (24/18) Cal Bike 
  • 15 Front Squats (135/95)
  • 3 Rope Climbs 

-Then-

  • (18/12) Calorie Row OR (12/9) Cal Bike 
  • 9 Front Squats (155/105) 
  • 3 Rope Climbs 

*CRX: (135/95)(155/105)(185/115) Same Reps

*Rope Climb Scaling Options: 

  • Scale Reps OR Distance on rope 
  • Rope Ascents (6 Reps per round) 
  • Strict Pull Ups (9 Reps per round) 

——————————————————————————————————–

Cardio Option: For Time 

  • (42/30) Cal Row OR (36/24) Cal Bike 
  • 21 Atomic Sit Ups (25/15) 
  • 3 Rope Climbs 

-Then-

  • (30/21) Calorie Row OR (24/18) Cal Bike 
  • 15 Atomic Sit Ups (25/15) 
  • 3 Rope Climbs 

-Then-

  • (18/12) Calorie Row OR (12/9) Cal Bike 
  • 9 Atomic Sit Ups (25/15) 
  • 3 Rope Climbs 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (25/15) 
  • 30 DB Side Bends (50/35)