WOD: Sunday, April 27th, 2025 (Burpee Day 90)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups -5-4-3-2-1 Reps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 3 Power Snatches (ascending weights) 
  • :15s Handstand Hold OR Plank on hands

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Workout: AMRAP Repeats 

AMRAP x 7 Min 

  • Run to the end of the driveway 
  • 7 Handstand Push Ups 
  • 5 Power Snatches (95/65) 

-Rest :90s- 

AMRAP x 7 Min 

  • Run to the end of the driveway 
  • 6 Handstand Push Ups 
  • 4 Power Snatches (105/75) 

-Rest :90s-

AMRAP x 7 Min

  • Run to the end of the driveway 
  • 5 Handstand Push Ups 
  • 3 Power Snatches (115/85) 

*CRX: (115/85) / (135/95) / (155/105) 

*3 Total Scores- Rounds + Reps for each AMRAP 

Run to the end of the driveway = 1 Rep 

*HSPU Scaling Options: 

  • Scale Reps or distance with ab-mats 
  • Plyo Box HSPU (same reps) 
  • Med-Ball Push Press (14 – 12 – 10 Reps) 

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Cardio Option: AMRAP Repeats 

AMRAP x 7 Min 

  • Run to the end of the driveway 
  • 7 Handstand Push Ups 
  • 10 Alt DB Snatches (50/35) 

-Rest :90s- 

AMRAP x 7 Min 

  • Run to the end of the driveway 
  • 6 Handstand Push Ups 
  • 8 Alt DB Snatches (50/35) 

-Rest :90s-

AMRAP x 7 Min

  • Run to the end of the driveway 
  • 5 Handstand Push Ups 
  • 6 Alt DB Snatches (50/35) 

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Core: 4 Rounds 

  • 30 Bicycle Crunches
  • :30s Hollow Hold