Tuesday March 3, 2026

Warmup

1:30 bike/row

10 mountain climbers

10 cat/cows

10/side fire hydrants

5 hand release pushups

10 glute bridges

20 front/back line hops

20 side/side line hops

Mobility

Thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

Warm up to your working weight for the WOD

WOD

In 5 minutes:

25/20 cals

Followed by:

15 bench presses

75 double unders

AMRAP cals in remaining time

3 rounds.  Rest 5 minutes between rounds.  Your score is the total AMRAP reps accomplished.

F:  light barbell; single unders

P1:  135/85

P1.5:  115/65

P2:  95/55

C:  155/95; one round on each erg

BF:  185/115

Then (optional)…

3 rounds:

1 lap KB farmer carry

15 pushups or dips

Choose your own KB weight, heaviest possible but each lap unbroken. 

If it’s too cold or dark to be outside, do 3 down and backs instead.