WOD: Tuesday, February 26th, 2019

Posted February 25, 2019 by Diogo Dias & filed under Workout of the Day.

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

WOD: Tuesday, June 2nd, 2026 (Burpee Day 127)

Group Dynamic Warmup:

2 Minutes of movement
:20s of lateral hops, up-downs, plank on hands
Banded Shoulder stretch – 1 min per side

——————————————————————————————————-

Pre-Game: 4 Rounds (12 min cap)

Run to the end of the driveway
3 Shoulder to Overhead (ascending weights)
:15s Hollow Hold

——————————————————————————————————–

Workout: AMRAP x 20 Minutes

18 Ab-Mat Sit Ups
12 Wall Balls (20/14)
6 Shoulder to Overhead (135/95)

*Every 5 Minutes (including 0:00) complete:

300 Meter Run

*Rx+: 6 S2OH (155/105) / *CRx: 3 S2OH (185/125)

*One Score: total rounds + reps completed in 20 min

——————————————————————————————————–

Cardio Option: AMRAP x 20 Minutes

18 Ab-Mat Sit Ups
12 Wall Balls (20/14)
6 DB Shoulder to Overhead (50×2/35×2)

*Every 5 Minutes (including 0:00) complete:

300 Meter Run

——————————————————————————————————–

Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

Posted in Workout of the Day | Comments Off