WOD: Sunday, May 18th, 2025 (Burpee Day 111)

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Hang Power Cleans (ascending weights) 
  • :15s Hollow Hold 

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Workout: Ladder + For Time 

Part A: Ladder x 15 Minutes 

Buy in: 400 M DB/KB Farmers Carry (24K/16K)(50/35) 

-then in remaining time Ladder of:

3 – 6 – 9 – 12 – 15 – 18 – 21 – etc…

  • Hang Power Cleans (135/95) 
  • Weighted Ab-Mat Sit Ups (20/14) 
  • 21 Double Unders (every round) 

-Rest 2 Minutes- 

Part B- For Time 

  • 200 Meter DB/KB Farmers Carry (24K/16K)(50/35) 
  • 400 Meter Run 

*Two Scores:

  • Last FULL round completed + partial reps for part A 
  • Time for Part B 

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Cardio Option: Ladder + For Time 

Part A: Ladder x 15 Minutes 

Buy in: 400 M DB/KB Farmers Carry (24K/16K)(50/35) 

-then in remaining time Ladder of:

3 – 6 – 9 – 12 – 15 – 18 – 21 – etc…

  • Russian KB Swings (24K/16K) 
  • Weighted Ab-Mat Sit Ups (20/14) 
  • 21 Double Unders (every round) 

-Rest 2 Minutes- 

Part B- For Time 

  • 200 Meter DB/KB Farmers Carry (24K/16K)(50/35) 
  • 400 Meter Run 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s 6-inch Hold