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Today's WOD
WOD: Sunday, April 26th, 2026 (Burpee Day 90)
Group Dynamic Warmup:
- Plank – Push Up Tabata – 2 Minutes
- :20s Plank on hands – :10s of Push Ups
- Samson Stretch – 1 Min per side
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Pre-Game: 3 Rounds
- (9/7) Calorie Row/Bike/Runner/Ski
- 3 Power Snatches (ascending weights)
- :10s Hollow hold
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Workout: 3 intervals (5 Min ON / 2 Min OFF)
Intv1: 1 Round
- 24 Ab-Mat Sit Ups
- 12 Power Snatches (115/75)
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
INTV2: 2 Rounds
- 12 Ab-Mat Sit Ups
- 6 Power Snatches (115/75)
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
INTV3: 3 Rounds
- 8 Ab-Mat Sit Ups
- 4 Power Snatches (115/75)
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
*CRx: PS (135/95) (Same Reps as Rx)
*3 Total Scores: Cals completed for each intv
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Cardio Option: 3 intervals (5 Min ON / 2 Min OFF)
Intv1: 1 Round
- 24 Ab-Mat Sit Ups
- 18 Alt DB Snatches (50/35)
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
INTV2: 2 Rounds
- 12 Ab-Mat Sit Ups
- 9 Alt DB Snatches (50/35)
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
INTV3: 3 Rounds
- 8 Ab-Mat Sit Ups
- 6 Alt DB Snatches (50/35)
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
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Core: 4 Rounds
- 30 Flutter kicks
- :30s Hollow Hold
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