WOD: Thursday, April 16th, 2026 (Burpee Day 80)

Posted by & filed under .

Group Dynamic Warmup:

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

——————————————————————————————————-

Pre-Game: 3 Rounds 

  • 1 Minute Row/Bike/Runner/Ski 
  • 3 Hang Power Snatches (ascending weights) 
  • :15s Plank on hands 

——————————————————————————————————–

Workout: 3 intervals (1 Min Stations / :15s Transition) 

  • Station 1: Max Lateral Pogo Burpees 
  • Station 2: Max Hang Power Snatches (105/65) 
  • Station 3: Max Cal Row/Bike/Runner/Ski
  • Station 4: Rest 

*3 Scores:

  • Total reps accumulated for each interval 
  • Burpees + HPS + Cals = score for that interval

——————————————————————————————————–

Cardio Option: 3 intervals (1 Min Stations / :15s Transition) 

  • Station 1: Max Lateral Pogo Burpees 
  • Station 2: Max American KB Swings (24K/16K) 
  • Station 3: Max Cal Row/Bike/Runner/Ski
  • Station 4: Rest 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Mountain Climbers
  • :30s Side Plank (per side)