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Today's WOD
WOD: Tuesday, April 21st, 2026 (Burpee Day 85)
Group Dynamic Warmup:
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Shoulder Stretch – 1 Min per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 150 Meter Row/Ski OR 300 M Bike
- 3 Shoulder to Overhead (ascending weights)
- :10s Chin over Bar Hold
*After round 2 swap 1 RC for the hold
*Barbell comes from the ground only
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Workout: 3 intervals (6 Minutes ON / 2 Minutes OFF)
INTV1:
- Buy in: 500 Meter Row/Ski OR 1200 M Bike
-then in remaining time AMRAP of:
- 9 Shoulder to Overhead (115/75)
- 3 Rope Climbs
INTV2:
- Buy in: 500 Meter Row/Ski OR 1200 M Bike
-then in remaining time AMRAP of:
- 6 Shoulder to Overhead (135/85)
- 2 Rope Climbs
INTV3:
- Buy in: 500 Meter Row/Ski OR 1200 M Bike
-then in remaining time AMRAP of:
- 3 Shoulder to Overhead (155/95)
- 1 Rope Climb
*CRX: (135/85) / (155/95) / (185/105) Same Reps as Rx
*3 Total Scores:
- Rounds + Reps for each interval
*Rope Climb Scaling Options:
- Scale Reps or distance on rope
- Rope Ascents (6 Reps, 4 Reps, 2 Reps)
- Strict Pull ups (9 Reps, 6 Reps, 3 Reps)
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Cardio Option: 3 intervals (6 Minutes ON / 2 Minutes OFF)
INTV1:
- Buy in: 500 Meter Row/Ski OR 1200 M Bike
-then in remaining time AMRAP of:
- 15 Med-Ball Push Press (20/14)
- 3 Rope Climbs
INTV2:
- Buy in: 500 Meter Row/Ski OR 1200 M Bike
-then in remaining time AMRAP of:
- 12 Med-Ball Push Press (20/14)
- 2 Rope Climbs
INTV3:
- Buy in: 500 Meter Row/Ski OR 1200 M Bike
-then in remaining time AMRAP of:
- 9 Med-Ball Push Press (20/14)
- 1 Rope Climb
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Core: 4 Rounds
- 30 Bicycle Crunches
- :30s Hollow Hold
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