WOD: Saturday, February 15th, 2025 (Burpee Day 19)

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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Pre-Game: 4 Rounds (12 Min Cap) 

• 1 Minute Row/Bike/Runner/Ski 
• 3 Power Snatches (ascending weights) 
• :15s Handstand Hold or Plank on hands 

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Workout: For Time 

• Buy in: 1000 M Row / 800 M Run / 2400 M Bike 

-Then-

12 – 10 – 8 – 6 – 4 

• Power Snatches (115/85) 

8 – 8 – 8 – 8 – 8 

• Strict Handstand Push Ups 

-Then-

• Buy out: 1000 M Row / 800 M Run / 2400 M Bike 

*CRX Weight: (135/95) 

*Handstand Push Up Scaling Options: 

• Scale Reps OR Distance with ab-mats
• Plyo Box HSPU (Same reps) 
• Hand Release Push Ups (12-12-12-12-12) 
• Med-Ball Push Press (16-16-16-16-16) 

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Cardio Option: For Time 

• Buy in: 1000 M Row / 800 M Run / 2400 M Bike 

-Then-

24 – 20 – 16 – 12 – 8 

• Alternating DB Snatch (50/35) 

8 – 8 – 8 – 8 – 8 

• Strict Handstand Push Ups 

-Then-

• Buy out: 1000 M Row / 800 M Run / 2400 M Bike 

*CRX Weight: (135/95) 

*Handstand Push Up Scaling Options: 

• Scale Reps OR Distance with ab-mats
• Plyo Box HSPU (Same reps) 
• Hand Release Push Ups (12-12-12-12-12) 
• Med-Ball Push Press (16-16-16-16-16) 

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Accessory Work: Bench Press

• 5 Sets x 1 Rep 

*Building across each set to a tough single

*Aim to finish around 95-97% of 1RM 

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Core: 4 Rounds 

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