WOD: Friday, May 22nd, 2026 (Burpee Day 116)

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Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps
  • PVC Lat/Shoulder Stretch – :30s per side x3 

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Strength: Push Press (17 Minutes) 

4 Sets x 1 Rep 

  • Sets 1 and 2: 1 Rep each at 90% of 1RM 
  • Sets 3 and 4: 1 Rep each at 95% of 1RM

*Make sure to rest between working sets 

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Workout: For Time

3 Rounds 

  • 20 Burpees (variation changes each round) 
  • 400 Meter Run 

*RD1: 20 Burpees to target (pull up bar) 

*RD2: 20 Burpees to a plate (45) 

*RD3: 20 Burpee Box Jump Overs (24″/20″) 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions