WOD: Friday, January 31st, 2025 (Burpee Day 4)

Posted by & filed under .

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

——————————————————————————————————–

Strength-Endurance: Every 2:30 x 5 Rounds 

  • 250 Meter Row / 200 M Run / 600 M Bike 
  • 3 Hang Power Cleans 

*Athletes choice on weight

*Can stay the same or increase each round

*Must complete all 3 reps unbroken every round 

——————————————————————————————————–

Workout: Every 5 Minutes x 3 Rounds 

8 – 6 – 4 

  • Sumo Deadlift High Pulls (95/65) 

2 – 2 – 2 

  • Wall Walks 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*One Score: total # of calories completed across all 3 rounds

——————————————————————————————————–

Cardio Option: Every 5 Minutes x 3 Rounds 

12 – 10 – 8

  • Rage Balls (20/15) 

2 – 2 – 2 

  • Wall Walks 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions