WOD: Wednesday, February 4th, 2026 (Burpee Day 9)

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Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s Per side x3

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 3 Shoulder to Overhead (ascending weights) 
  • 1 Wall Walk 

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Workout: 2 intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 5 Minutes 

  • 11 Ab-Mat Sit Ups 
  • 5 Shoulder to Overhead (135/95) 
  • 1 Wall Walk 

-Rest 2 Minutes and Repeat- 

*4 Total Scores:

  • Calories completed for both intervals 
  • Rounds + Reps completed for both intervals 

*Wall Walk Scaling Options: 

  • Scale reps or distance on hands 
  • Plyo Box Wall Walks (2 Reps per round) 
  • 1 inchworm + 2 Push Ups (2 Reps per round) 

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Cardio Option: 2 intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 5 Minutes 

  • 11 Ab-Mat Sit Ups 
  • 5 DB Shoulder to Overhead (50/35) *PER SIDE
  • 1 Wall Walk 

-Rest 2 Minutes and Repeat- 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations