WOD: Monday, May 12th, 2025 (Burpee Day 105)

Posted by & filed under .

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

——————————————————————————————————–

Strength: Front Squat (17 Minutes) 

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each at 60% of 1RM 
  • Sets 3 and 4: 5 Reps each at 70% of 1RM 

*Focus on being fast out of the bottom of the squat 

*Try to not use a belt on these working sets 

*BRACE YOUR CORE!! 

*If you missed week 1 – use today as a makeup day 

——————————————————————————————————–

Workout: For Time 

3 Rounds 

  • 300 Meter Med-ball Run (20/14) 
  • 9 DB Thrusters (50/35) *RIGHT SIDE 
  • 18 Alt Med-Ball Box Step Ups (20/14)(24”/20”)
  • 9 DB Thrusters (50/35) *LEFT SIDE 

——————————————————————————————————–

Core: 4 Rounds 

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