WOD: Thursday, April 2nd, 2026 (Burpee Day 66)

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 Min per side 

——————————————————————————————————-

Pre-Game: 4 Rounds 

  • (9/7) Calorie Row/Ski/Bike 
  • 3 Power Snatches (ascending weights) 
  • :15s Hollow Hold 

——————————————————————————————————–

Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes

  • (12/9) Calorie Row/Ski OR (9/6) Cal Bike 
  • 9 Weighted Ab-Mat Sit Ups (20/14) 
  • 3 Power Snatches (135/85) 

-Rest 2 Minutes- 

Part B – For Time 

  • 500 M Row/Ski OR 1200 M Bike 

*Two total scores:

  • Rounds + Reps completed for Part A 
  • Time for Part B 

——————————————————————————————————–

Cardio Option: AMRAP + For Time 

Part A – AMRAP x 12 Minutes

  • (12/9) Calorie Row/Ski OR (9/6) Cal Bike 
  • 9 Weighted Ab-Mat Sit Ups (20/14) 
  • 9 Rage Balls (20/15) 

-Rest 2 Minutes- 

Part B – For Time 

  • 500 M Row/Ski OR 1200 M Bike 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 V-Ups 
  • :30s Six-inch Hold