WOD: Wednesday, March 18th, 2026 (Burpee Day 51)

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Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 250 Meter Row / 200 M Runner / 600 M Bike 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • :15s Hollow Hold 

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Workout: 3 intervals (5 Minutes ON / 2 Min OFF) 

Intv1: 

  • Buy in: 30 Wall Balls (20/14) 

-in remaining time AMRAP of: 

  • 15 Ab-Mat Sit Ups 
  • 10 Alternating Front Rack Lunges (115/85) 

Intv2: 

  • Buy in: 25 Ab-Mat Sit Ups 

-in remaining time AMRAP of: 

  • 10 Alternating Front Rack Lunges (115/85) 
  • 10 Wall Balls (20/14) 

Intv3: 

  • Buy in: 20 Alternating Front Rack Lunges (115/85) 

-in remaining time AMRAP of: 

  • 10 Wall Balls (20/14) 
  • 15 Ab-Mat Sit Ups 

*3 Total Scores:

  • Rounds + Reps completed for each interval 

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Cardio Option: 3 intervals (5 Minutes ON / 2 Min OFF) 

Intv1: 

  • Buy in: 30 Wall Balls (20/14) 

-in remaining time AMRAP of: 

  • 15 Ab-Mat Sit Ups 
  • 10 Alternating DB Lunges (50/35) 

Intv2: 

  • Buy in: 25 Ab-Mat Sit Ups 

-in remaining time AMRAP of: 

  • 10 Alternating DB Lunges (50/35) 
  • 10 Wall Balls (20/14) 

Intv3: 

  • Buy in: 20 Alternating DB Lunges (50/35) 

-in remaining time AMRAP of: 

  • 10 Wall Balls (20/14) 
  • 15 Ab-Mat Sit Ups 

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Core: 4 Rounds 

  • 20 Alternating V-Ups 
  • :20s 6-inch Hold