WOD: Monday, April 28th, 2025 (Burpee Day 91)

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 

——————————————————————————————————–

Strength-Endurance: EMOM x 10 Minutes (5 Rounds) 

  • Odd Min: (14/10) Cal Row/Ski OR (10/7) Cal Bike/Runner
  • Even Min: 3 Squat Cleans 

RX: (135/95) RX+: (185/115) CRX: (205/125) 

*:50s Cap on calories

*Bar can be done as drop singles 

*Bar should be challenging but repeatable across 5 rounds

——————————————————————————————————–

Workout: Every 5 Minutes x 3 Rounds 

  • 200 Meter Run 
  • 16 Wall Balls (20/14) 
  • 8 DB Hang Clean and Jerks (50/35) *4 per side

-in remaining time complete:

  • Max Calorie Row/Bike/Ski 

*Alternating on DB is not mandatory 

*One score: total # of calories completed

——————————————————————————————————–

Core: 4 Rounds 

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