WOD: Tuesday, March 4th, 2025 (Burpee Day 36)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Shoulder Stretch – 1 Minute per side  

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row/Ski OR (9/7) Cal Bike 
  • 5 Shoulder to Overhead (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: Chipper For Time 

  • (50/35) Cal Row/Ski OR (40/25) Cal Bike 
  • 25 Shoulder to Overhead (115/85) 
  • 50 Weighted Ab-Mat Sit Ups (20/14) 
  • 25 Handstand Push Ups 
  • 50 Weighted Ab-Mat Sit Ups (20/14)
  • 25 Shoulder to Overhead (115/85) 
  • (50/35) Cal Row/Ski OR (40/25) Calorie Bike 

*CRX: Barbell (135/95) / Strict Handstand Push Ups 

*Handstand Push Up Scaling Options: 

  • Scale Reps OR Distance with ab-mats
  • Plyo Box HSPU (25 reps) 
  • Hand Release Push Ups (35 Reps) 
  • Med-Ball Push Press (50 Reps – 20/14)  

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Cardio Option: Chipper For Time 

  • (50/35) Cal /Ski OR (40/25) Calorie Bike 
  • 50 Med-Ball Push Press (20/14) 
  • 50 Weighted Ab-Mat Sit Ups (20/14) 
  • 25 Handstand Push Ups 
  • 50 Weighted Ab-Mat Sit Ups (20/14) 
  • 50 Med-Ball Push Press (20/14)
  • (50/35) Cal Row/Ski OR (40/25) Calorie Bike 

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Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • :30s Hollow Hold