WOD: Friday, May 8th, 2026 (Burpee Day 102)

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Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • Banded Shoulder Stretch – 1 Min per side  

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Strength: Push Press (17 Minutes) 

4 Sets x 5 Reps 

  • Sets 1 and 2: Done at 75% of 1RM 
  • Sets 3 and 4: Done at 80% of 1RM 

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 8 Alt DB Snatches (50/35) 
  • 12 Ab-Mat Sit Ups 
  • (16/12) Cal Row/Ski OR (12/8) Cal Bike 

-Rest 2 Minutes- 

Part B – For Time 

  • 400 Meter Run 

*Two Scores:

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

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Core: 3 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions