WOD: Thursday, April 17th, 2025 (Burpee Day 80)

Posted by & filed under .

Warm-up: Group Dynamic

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

——————————————————————————————————–

Pre-Game: 4 Rounds 

  • 1 Minute Row OR Bike 
  • 3 Squat Cleans (ascending weights) 
  • :15s Hollow Hold 

——————————————————————————————————–

Workout: AMRAP Repeats 

AMRAP x 9 Minutes 

  • (16/12) Cal Row OR (12/8) Cal Bike 
  • 16 Ab-Mat Sit Ups 
  • 4 Squat Cleans (115/85) 

-Rest :90s- 

AMRAP x 7 Minutes 

  • (12/8) Cal Row OR (8/6) Cal Bike 
  • 12 Ab-Mat Sit Ups 
  • 3 Squat Cleans (135/95) 

-Rest :90s- 

AMRAP x 5 Minutes 

  • (8/6) Cal Row OR (6/4) Cal Bike 
  • 8 Ab-Mat Sit Ups 
  • 2 Squat Cleans (155/105) 

*CRX Weights: (135/95)(155/105)(185/125) 

*3 Total Scores:

  • Rounds + Reps for each AMRAP 

——————————————————————————————————–

Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes 

  • (16/12) Cal Row OR (12/8) Cal Bike 
  • 16 Ab-Mat Sit Ups 
  • 8 DB/KB Goblet Squats (50/35)(24K/16K)

-Rest :90s- 

AMRAP x 7 Minutes 

  • (12/8) Cal Row OR (8/6) Cal Bike 
  • 12 Ab-Mat Sit Ups 
  • 6 DB/KB Goblet Squats (50/35)(24K/16K)

-Rest :90s- 

AMRAP x 5 Minutes 

  • (8/6) Cal Row OR (6/4) Cal Bike 
  • 8 Ab-Mat Sit Ups 
  • 4 DB/KB Goblet Squats (50/35)(24K/16K)

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations