WORKOUTS POSTED IN ADVANCE
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Today's WOD
WOD: Wednesday, May 6th, 2026 (Burpee Day 100)
Group Dynamic Warmup:
- PVC Overhead Squat Tabata – 2 Minutes
- :20 bottom of squat hold – :10s of PVC OHS
- Pigeon Stretch – 1 Min per side
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Pre-Game: 4 Rounds (12 min Cap)
- Run to the end of the driveway
- 3 Hang Squat Snatches (ascending weights)
- 5 Slow Knee Raises
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Workout: 4 intervals (3 Min ON / 1 Min OFF)
AMRAP x 3 Minutes
- 21 Double Unders
- 7 Toes to Bar
- 3 Hang Squat Snatches (105/65)
*Pick up where you leave off after rest period
*Rx+: (115/75) / *CRx: (135/85)
*One score: total # of rounds + reps accumulated
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Cardio Option: 4 intervals (3 Min ON / 1 Min OFF)
AMRAP x 3 Minutes
- 21 Double Unders
- 7 Toes to Bar
- 5 Atomic Sit Ups (25/15)
*Pick up where you leave off after rest period
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Core: 4 Rounds
- 30 Mountain Climbers
- :30s Side Plank (Per Side)
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