WOD: Wednesday, May 7th, 2025 (Burpee Day 100)

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Warm-up: Group Dynamic

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s Active Hip Thrusts
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Strength: Clean (17 Minutes) 

  • Establish a heavy single Squat OR Power Clean 

*Focus on your warm up sets 

*Bracing your core – fast elbows

*Whichever you choose for week 1 you will use for remaining weeks

*Warm Up Rep Scheme: 

  • 3-3-2-2-1-1-etc….

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Workout: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3) 

  • 250 Meter Row / 200 Meter Run / 600 M Bike 
  • 5 Power Cleans (135/95) 

-in remaining time complete:

  • Max Box Jump Overs (24”/20”) 

Even Rounds (2 and 4) 

  • 250 Meter Row / 200 Meter Run / 600 M Bike 
  • 10 Box Jump Overs (24”/20”) 

-in remaining time complete:

  • Max Power Cleans (135/95) 

*Two Scores:

  • Total Max Box Jump Overs in remaining time 
  • Total Max Power Cleans in remaining time 

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Cardio Option: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3) 

  • 250 Meter Row / 200 Meter Run / 600 M Bike 
  • 10 Rage Balls (20/15) 

-in remaining time complete:

  • Max Box Jump Overs (24”/20”) 

Even Rounds (2 and 4) 

  • 250 Meter Row / 200 Meter Run / 600 M Bike 
  • 10 Box Jump Overs (24”/20”) 

-in remaining time complete:

  • Max Rage Balls (20/15) 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)