WOD: Saturday, January 31st, 2026 (Burpee Day 5)

Posted by & filed under .

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 3 Squat Snatches (ascending weights) 
  • 3 Strict Pull Ups 

——————————————————————————————————–

Workout: For Time 

10 Rounds 

  • 7 Box Jumps (30”/24”) 
  • 5 Pull Ups 
  • 3 Squat Snatches (135/85)

*RX+: (155/95) OR 3 Bar Muscle Ups 

*CRX: (155/95) AND 3 Bar Muscle Ups 

——————————————————————————————————–

Cardio Option: For Time 

10 Rounds 

  • 7 Box Jumps (30”/24”) 
  • 5 Pull Ups 
  • 7 Atomic Sit Ups (25/15) 

——————————————————————————————————–

Accessory Work: Bench Press

4 Sets x 5 Reps 

  • Building to a tough set of 5 
  • Increase weight per set 

——————————————————————————————————–

Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings