WOD: Friday, May 2nd, 2025 (Burpee Day 95)

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Warm-up: Group Dynamic

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength-Endurance: EMOM x 10 Minutes 

  • Odd Min: (14/10) Cal Row/Ski OR (10/7) Cal Bike/Runner
  • Even Min: 5 Deadlifts 

RX: (185/125) RX+: (205/135) CRX: (225/155) 

*:50s Cap on calories

*Bar can be done as drop singles 

*Bar should be challenging but repeatable across 5 rounds

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Workout: Ladder x 16 Minutes 

2, 4, 6, 8, 10, 12, 14, 16, etc… 

  • Pull Ups 
  • Alt DB Snatches (50/35) 
  • (8/6) Calorie Row/Bike/Ski 

*Every 4 Minutes (not including 0:00) complete:

  • Run to the end of the driveway 

*CRX: Bar/Ring MU (1,2,3,4,5,6,7,8,etc..)

*Runs are at the 4, 8, 12 min mark

*One score: Last FULL round completed + partial reps 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions