WOD: Friday, May 16th, 2025 (Burpee Day 109)

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  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Jerk (17 Minutes) 

4 Sets x 3 Reps 

  • Sets 1 and 2: 3 Reps each at 60% of 1RM 
  • Sets 3 and 4: 3 Reps each at 70% of 1RM 

*Make sure you stick with what you picked week 1 

*Focus on form and speed at these light weights 

*If you missed week 1 – test today 

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Workout: For Time 

  • Buy in: 800 Meter Run

-then complete 5 Rounds of:

  • 6 Strict Handstand Push Ups 
  • 12 Deadlifts (185/125) 
  • (12/8) Cal Row/Ski OR (8/6) Cal Bike 

*CRX: 6 Wall Facing Handstand Push Ups (must start with a Wall walk)

*One score: total # of rounds + reps completed in 16 Minutes 

*Handstand Push up Scaling Options: 

  • Scale Reps OR Distance with Ab-Mats (NO KIPPING!) 
  • Plyo Box HSPU (6 Reps per round) 
  • Hand Release Push Ups (12 Reps per round) 

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Cardio Option: For Time 

  • Buy in: 800 Meter Run

-then complete 5 Rounds of:

  • 6 Strict Handstand Push Ups 
  • 12 Rage Balls (20/15) 
  • (12/8) Cal Row/Ski OR (8/6) Cal Bike 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions