WOD: Tuesday, May 19th, 2026 (Burpee Day 113)

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Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 Reps 
  • Banded Hamstring Stretch – 1 Min per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • Run to the end of the driveway 
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • :10s Dead Hang from Pull up bar 

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Workout: For Time 

  • 300 M DB/KB Farmers Carry (50/35)(24K/16K)

-into-

3 Rounds

  • 9 Sumo Deadlift High Pulls (105/75) 
  • 12 High Plank Plate Step Ups (45) 

-THEN-

  • 300 M DB/KB Farmers Carry (50/35)(24K/16K) 

-into-

3 Rounds

  • 12 High Plank Plate Step Ups (45) 
  • 9 Sumo Deadlift High Pulls (105/75) 

-THEN-

  • 300 M DB/KB Farmers Carry (50/35)(24K/16K) 

*CRx: Handstand Walk (30 ft / 10 ft sections)

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Cardio Option: For Time 

  • 300 M DB/KB Farmers Carry (50/35)(24K/16K)

-into-

3 Rounds

  • 18 Rage Balls (20/15) 
  • 12 High Plank Plate Step Ups (45) 

-THEN-

  • 300 M DB/KB Farmers Carry (50/35)(24K/16K) 

-into-

3 Rounds

  • 12 High Plank Plate Step Ups (45) 
  • 18 Rage Balls (20/15)  

-THEN-

  • 300 M DB/KB Farmers Carry (50/35)(24K/16K) 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches