WOD: Thursday, May 21st, 2026 (Burpee Day 115)

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Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Bike/Runner/Ski
  • 3 Shoulder to Overhead (ascending weights)
  • :10s Chin over bar hold 

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Workout: AMRAP x 20 Minutes 

  • 4 Shoulder to Overhead (135/95) 
  • 8 Chest to Bar Pull Ups 
  • 24 Double Unders 

*Every 4 Minutes (NOT including 0:00) complete:

  • 250 M Row/Ski / 200 M Run / 600 M Bike

*Rx+: 2 S2OH (185/125) OR 4 Bar/Ring MU 

*CRx: 2 S2OH (185/125) AND 4 Bar/Ring MU

*One score: total rounds + reps completed in 20 mins 

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Cardio Option: AMRAP x 20 Minutes 

  • 4 DB Shoulder to Overhead (50×2/35×2) 
  • 8 Chest to Bar Pull Ups 
  • 24 Double Unders 

*Every 4 Minutes (NOT including 0:00) complete:

  • 250 M Row/Ski / 200 M Run / 600 M Bike

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Scissor Kicks