WOD: Tuesday, February 4th, 2025 (Burpee Day 8)

Posted by & filed under .

Warm-up: Group Dynamic

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

——————————————————————————————————–

Pre-Game: 4 Rounds 

  • 250 M Row/Ski / 200 M Run / 600 M Bike 
  • 5 Deadlifts (ascending weights) 
  • :15s Hollow Hold 

——————————————————————————————————–

Workout: For Time 

12 – 10 – 8 

  • Deadlifts (205/135) 

24 – 20 – 16 

  • Weighted Ab-Mat Sit Ups (20/14) 

-Then-

  • 1000 M Row/Ski / 800 M Run / 2400 M Bike 

-Then-

24 – 20 – 16 

  • DB Burpee Deadlifts (50/35) *Half per side 
  • Weighted Ab-Mat Sit Ups (20/14) 

——————————————————————————————————–

Cardio Option: For Time 

24 – 20 – 16 

  • Rage Balls (20/15) 
  • Weighted Ab-Mat Sit Ups (20/14) 

-Then-

  • 1000 M Row/Ski / 800 M Run / 2400 M Bike 

-Then-

24 – 20 – 16 

  • DB Burpee Deadlifts (50/35) *Half per side 
  • Weighted Ab-Mat Sit Ups (20/14) 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle crunches 
  • :30s Hollow Hold