WOD: Sunday, May 4th, 2025 (Burpee Day 97)

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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 

  • 1 Minute Row/Bike/Runner/Ski 
  • 3 Power Cleans (ascending weights)
  • 3 Shoulder to Overhead (ascending weights) 

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

  • 36 Double Unders 
  • 6 Power Cleans (115/85) 
  • 6 Shoulder to Overhead (115/85) 

-Rest 2 Minutes and Repeat-

*Four Scores:

  • One for each set of max calories 
  • Rounds + Reps for each AMRAP 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

  • 36 Double Unders 
  • 12 DB Power Cleans (50/35) *6 per side
  • 12 DB Shoulder to Overhead (50/35) *6 per side

-Rest 2 Minutes and Repeat-

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations