WOD: Tuesday, February 26th, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps per side
  • Calf stretch with wall – 1 Minute Per side

 

Pre-Game: 3 Rounds 

  • Calorie Row/Bike/Runner (9/7)
  • 3 Shoulder to Overhead  (ascending weights)
  • :15s Hanging Knee Raise HOLD

 

Workout: Chipper

  • 100 Double Unders
  • 25 Shoulder to Overhead (75/55)
  • 25 Toes 2 Bar

 

  • 80 Double Unders
  • 20 Shoulder to Overhead (95/65)
  • 20 Toes 2 Bar

 

  • 60 Double Unders
  • 15 Shoulder to Overhead (115/85)
  • 15 Toes 2 Bar

 

  • 40 Double Unders
  • 10 Shoulder to Overhead (135/95)
  • 10 Toes 2 Bar

 

Cardio Option: Chipper

  • 100 Double Unders
  • 25 Burpees to a target
  • 25 Toes 2 Bar

 

  • 80 Double Unders
  • 20 Burpees to a target
  • 20 Toes 2 Bar

 

  • 60 Double Unders
  • 15 Burpees to a target
  • 15 Toes 2 Bar

 

  • 40 Double Unders
  • 10 Burpees to a target
  • 10 Toes 2 Bar

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations

Today's WOD

WOD: Thursday, July 30th, 2026

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Min per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 3 Power Snatches (ascending weights) 
  • 1 Rope Climb OR 3 Strict Pull Ups 

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Workout: For Time 

4 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 6 Power Snatches (115/85) 
  • 2 Rope Climbs 

-THEN-

4 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 12 Alt DB Snatches (50/35) 
  • 2 Rope Climbs 

*CRx: 6 Power Snatches (135/95)

*Rope Climb Scaling Options: 

  • Scale Reps or distance on rope 
  • Rope Ascents (4 Reps per round) 
  • Strict Pull Ups (4 Reps per round) 

——————————————————————————————————–

Cardio Option: For Time 

4 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 12 Rage Balls (20/15) 
  • 2 Rope Climbs 

-THEN-

4 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 12 Alt DB Snatches (50/35) 
  • 2 Rope Climbs 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • :20s Unweighted Hanging Knee Raise Hold
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