WOD: Wednesday, May 14th, 2025 (Burpee Day 107)

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  • Glute Bridge – Hip Thrust tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Clean (17 Minutes) 

4 Sets x 3 Reps 

  • Sets 1 and 2: 3 Reps each @ 60% of 1RM 
  • Sets 3 and 4: 3 Reps each @ 70% of 1RM 

*Make sure you are sticking with what you picked wk 1

*Reps should be done as drop singles only – NO TNG!

*Focus on set up on every single rep and speed under the bar

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Workout: For Time 

3 Rounds 

  • 6 Power Cleans (115/85) 
  • 12 Wall Balls (20/14) 
  • (18/12) Calorie Row/Ski OR (12/9) Cal Bike 

-Rest 1 Minute and then complete:

3 Rounds 

  • (18/12) Calorie Row/Ski OR (12/9) Cal Bike 
  • 12 Wall Balls (20/14) 
  • 6 Power Cleans (115/85) 

*CRX: 6 Power Cleans (155/105)

*Focus is on INTENSITY! Try to hold on for UB on bar and WB every round!

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Cardio Option: For Time 

3 Rounds 

  • 12 Rage Balls (20/15) 
  • 12 Wall Balls (20/14) 
  • (18/12) Calorie Row/Ski OR (12/9) Cal Bike 

-Rest 1 Minute and then complete:

3 Rounds 

  • (18/12) Calorie Row/Ski OR (12/9) Cal Bike 
  • 12 Wall Balls (20/14) 
  • 12 Rage Balls (20/15) 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold