WOD: Friday, April 11th, 2025 (Burpee Day 74)

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • (9/7) Calorie Row/Ski OR (9/7) Cal Bike 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: For Time 

3 Rounds 

  • 6 Handstand Push Ups 
  • 12 Alt Front Rack Lunges (115/85) 
  • (24/18) Calorie Row/Ski OR (18/12) Cal Bike

-Then-

3 Rounds 

  • 6 Handstand Push Ups 
  • 12 Alt DB Overhead Lunges (50/35) *6 per side
  • (24/18) Calorie Row/Ski OR (18/12) Cal Bike

*Handstand push ups can be strict OR kipping 

*Handstand Push Up Scaling Options: 

  • Scale Reps or distance with ab-mats 
  • Plyo Box HSPU (6 Reps per round)
  • Med-Ball Push Press (12 Reps per round) 
  • DB Press (6 reps per side per round) 

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Cardio Option:  For Time 

3 Rounds 

  • 6 Handstand Push Ups 
  • 24 Alt Med-Ball Lunges (20/14) 
  • (24/18) Calorie Row/Ski OR (18/12) Cal Bike

-Then-

3 Rounds 

  • 6 Handstand Push Ups 
  • 12 Alt DB Overhead Lunges (50/35) *6 per side
  • (24/18) Calorie Row/Ski OR (18/12) Cal Bike

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions