WOD: Tuesday, February 26th, 2019

Posted by & filed under .

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: Wednesday, August 19th, 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 

—————————————————————————————————-

Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 3 Hang Squat Snatches (ascending weights) 
  • 5 SLOW Knee Raises 

——————————————————————————————————– 

Workout: 3 intervals (6 Min ON / 2 Min OFF) 

Intv1: 

  • Buy in: 300 Meter Med-Ball Run (20/14) 

-in remaining time AMRAP of: 

  • 5 Hang Squat Snatches (95/55) 
  • 7 Toes to Bar 

Intv2: 

  • Buy in: 300 Meter Med-Ball Run (20/14) 

-in remaining time AMRAP of: 

  • 4 Hang Squat Snatches (105/65) 
  • 6 Toes to Bar 

Intv3: 

  • Buy in: 300 Meter Med-Ball Run (20/14) 

-in remaining time AMRAP of: 

  • 3 Hang Squat Snatches (115/75) 
  • 5 Toes to Bar 

*CRx: (105/65) / (115/75) / (135/85) 

——————————————————————————————————–

Cardio Option: 3 intervals (6 Min ON / 2 Min OFF) 

Intv1: 

  • Buy in: 300 Meter Med-Ball Run (20/14) 

-in remaining time AMRAP of: 

  • 10 DB Hang Squat Snatches (50/35) *5 per side
  • 7 Toes to Bar 

Intv2: 

  • Buy in: 300 Meter Med-Ball Run (20/14) 

-in remaining time AMRAP of: 

  • 8 DB Hang Squat Snatches (50/35) *4 per side
  • 6 Toes to Bar 

Intv3: 

  • Buy in: 300 Meter Med-Ball Run (20/14) 

-in remaining time AMRAP of: 

  • 6 DB Hang Squat Snatches (50/35) *3 per side
  • 5 Toes to Bar 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)
Posted in | Comments Off on WOD: Wednesday, August 19th, 2026
CrossFit Kilo