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: Monday, April 6th, 2026 (Burpee Day 70)

Group Dynamic Warmup:

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

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Strength-Endurance: Every 2:30 Minutes x 4 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 3 Snatches 

*Snatches can be squat OR power 

Rx: (105/65) / Rx+: (115/75) / CRx: (135/85) 

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Workout: For Time 

3 Rounds 

  • 12 Alt DB Snatches (50/35) 
  • Pull Ups (12 – 8 – 4) 
  • 24 Double Unders

-THEN-

  • 800 Meter Run 

-THEN-

3 Rounds 

  • 24 Double Unders 
  • Pull Ups (12 – 8 – 4) 
  • 12 Alt DB Snatches (50/35) 

*Rx+: Chest 2 Bar Pull Ups (same reps as Rx) 

*CRx: Bar/Ring MU (6-4-2 Reps) 

*ROUND FLOW: 

  • R1: 12 DBS – 12 PU – 24 DU 
  • R2: 12 DBS – 8 PU – 24 DU 
  • R3: 12 DBS – 4 PU – 24 DU 
  • 800 Meter Run
  • R4: 24 DU – 12 PU – 12 DBS
  • R5: 24 DU – 8 PU – 12 DBS
  • R6: 24 DU – 4 PU – 12 DBS 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches
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