WOD: Sunday, May 11th, 2025 (Burpee Day 104)

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

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Pre-Game: 3 Rounds w/ Partner 

  • 200 Meter Run 
  • 5 Deadlifts (ascending weights) 
  • :15s Plank on hands 

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Workout: Partner AMRAP x 18 Minutes 

Partner A: 

  • Max Calorie Row/Bike/Ski 

Partner B: Complete 1 Full Round

  • 200 Meter Run 
  • 5 Deadlifts (185/115) 
  • 5 Lateral Pogo Burpees 

*Once Partner B finishes 1 Full round – partners switch 

*One machine but can use 2 bars if using different weights

*Two Scores:

  • Total Calories completed in 18 Minutes 
  • Total Rounds + Reps completed in 18 Minutes 

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Cardio Option: Partner AMRAP x 18 Minutes 

Partner A: 

  • Max Calorie Row/Bike/Ski 

Partner B: Complete 1 Full Round

  • 200 Meter Run 
  • 10 Russian KB Swings (24K/16K) 
  • 5 Lateral Pogo Burpees over KB 

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Solo Option: For Time 

5 Rounds 

  • 200 Meter Run 
  • 5 Deadlifts (185/115) 
  • 5 Lateral Pogo Burpees 

-Then-

  • Buy Out: (60/45) Calorie Row/Ski OR (50/35) Calorie Bike 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations