WOD: Wednesday, January 29th, 2025 (Burpee Day 2)

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Warm-up: Group Dynamic

  • Plank – Push Up tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength-Endurance: Every 2:30 x 5 Rounds 

  • 250 Meter Row / 200 M Run / 600 M Bike 
  • 3 Shoulder to Overhead 

*Barbell can come from the floor or rack 

*Athletes choice on weight

*Can stay the same or increase each round

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Workout: AMRAP x 15 Minutes 

  • 20 Double Unders 
  • 5 Single Arm DB Push Press (50/35) *RIGHT ARM
  • 10 Box Jump Overs (24″/20″)
  • 5 Single Arm DB Push Press (50/35) *LEFT ARM

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway 

*CRX: 5 Single Arm DB Push Press (70/50)

*One score: Total # of Rounds + Reps completed in 15 mins

*Weather substitute:

  • 150 M Runner/ 200 Meter Row / 500 Meter Bike 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold