WOD: Tuesday, February 11th, 2025 (Burpee Day 15)

Posted by & filed under .

Warm-up: Group Dynamic

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Pigeon Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Bike/Runner/Ski 
  • 3 Thrusters (ascending weights) 
  • :15s Hanging Knee Raise Hold 

——————————————————————————————————–

Workout: For Time 

  • 500 Meter Row/Ski / 400 M Run / 1200 M Bike 

-into-

4 Rounds 

  • 10 Toes to Bar 
  • 5 Thrusters (135/95) 

-Then-

  • 500 Meter Row/Ski / 400 M Run / 1200 M Bike 

-into-

4 Rounds 

  • 5 Toes to Bar 
  • 10 Thrusters (95/65) 

*RX+: 5 (155/105) / 10 (105/75) 

*CRX: 3 (185/115) / 9 (115/85) 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 Meter Row/Ski / 400 M Run / 1200 M Bike 

-into-

4 Rounds 

  • 10 Toes to Bar 
  • 10 KB Goblet Squats (24K/16K) 

-Then-

  • 500 Meter Row/Ski / 400 M Run / 1200 M Bike 

-into-

4 Rounds 

  • 5 Toes to Bar 
  • 10 KB Goblet Squats (24K/16K) 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)