WORKOUTS POSTED THROUGH SUNDAY
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Today's WOD
WOD: Tuesday, March 3rd, 2026 (Burpee Day 36)
Group Dynamic Warmup:
- Banded Lat Pull Downs- 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Hamstring Stretch – 1 Min per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 1 Minute Row/Bike/Runner/Ski
- 3 Power Cleans (ascending weights)
- :10s Chin over bar hold
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Workout: 3 intervals (6 Min ON / 2 Min OFF)
Intv1: 1 Round
- 18 Chest to Bar Pull Ups
- 12 Power Cleans (135/95)
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
Intv2: 2 Rounds
- 9 Chest to Bar Pull Ups
- 6 Power Cleans (135/95)
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
Intv3: 3 Rounds
- 6 Chest to Bar Pull Ups
- 4 Power Cleans (135/95)
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
*CRx: (155/105) (Same Reps as Rx)
*3 Total Scores:
- Calories completed for each interval
*Chest to Bar Scaling Options:
- Scale reps
- Scale to regular Kipping pull ups (same reps as Rx)
- Banded chest to bar pull ups
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Cardio Option: 3 intervals (6 Min ON / 2 Min OFF)
Intv1: 1 Round
- 18 Chest to Bar Pull Ups
- 24 Russian KB Swings (24K/16K)
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
Intv2: 2 Rounds
- 9 Chest to Bar Pull Ups
- 12 Russian KB Swings (24K/16K)
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
Intv3: 3 Rounds
- 6 Chest to Bar Pull Ups
- 8 Russian KB Swings (24K/16K)
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
*3 Total Scores:
- Calories completed for each interval
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Core: 4 Rounds
- 30 Plate Twists (25/15)
- :30s 6-inch hold
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