Wednesday June 11, 2025

Warmup

2:00 bike/row

5 no pushup burpees

20 mountain climbers

10 speed skaters

10 lunges

10 bird dogs

10 dead bugs

Mobility

Wall hinge stretch :30

WOD

In 15 minutes:

75 KB swings

150 situps

AMRAP bike cals

Partition reps as desired – you can even do bike cals before finishing the other work, but if you fail to finish the swings and situps your score is zero.

Rest 10 minutes

In 15 minutes:

75 burpees

300 double unders

AMRAP row cals

Same as the first part – you can row any time, but you must finish the burpees and DU before the 15 mins expire. 

Your score is the total cals accomplished. 

You may do the 15 minute segments in either order. 

F:  reduce reps; single unders

P1:  55/35

P2:  35/25; 150 DU

C:  60 alternating DB snatch instead of KB swings; 60 toes to bar instead of situps; 60 burpees over the rower instead of burpees

You may sub ski cals for either bike or ski, but not both.