WOD: Monday, March 17th, 2025 (Burpee Day 49)

Posted by & filed under .

Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, squat hold 
  • Couch Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Back Squat (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 3 Reps each at 85% of 1RM 
  • Sets 3 and 4: 1 Rep each at 90% of 1RM 

*Heavy reps so make sure you rest between working sets 

*Focus on bracing your core even if you’re wearing a belt

——————————————————————————————————–

Workout: For Time 

  • 1000 Meter Row OR 2400 M Bike 
  • 32 Wall Balls (20/14) 
  • 16 Alt DB Devils Press (50/35) *8 per side

-Then-

  • 500 Meter Row OR 1200 M Bike
  • 24 Wall Balls (20/14) 
  • 12 Alt DB Devils Press (50/35) *6 Per side

-Then-

  • 250 Meter Row OR 600 M Bike 
  • 16 Wall Balls (20/14) 
  • 8 Alt DB Devils Press (50/35) *4 per side

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)