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: Tuesday, July 7th, 2026

Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes
  • :20s Plank on hands – :10s of Push Ups 
  • Banded Shoulder Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Shoulder to Overhead (ascending weights) 
  • 3 Strict Pull Ups 

*If you’re doing RC’s then sub in 1 RC for round 3 and 4 

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Workout: AMRAP x 16 Minutes 

  • 32 Double Unders 
  • 8 Shoulder to Overhead (135/95) 
  • 2 Rope Climbs 

*Every 4 Minutes (not including 0:00) complete:

  • 200 Meter Run 

*CRx: 4 Shoulder to Overhead (185/115) 

*One score: total # of rounds + reps completed 

*Rope Climb Scaling Options:

  • Scale reps of distance on rope 
  • Rope Ascents (4 Reps per round) 
  • Strict Pull Ups (6 Reps per round) 

——————————————————————————————————–

Cardio Option: AMRAP x 16 Minutes 

  • 36 Double Unders 
  • 8 DB Shoulder to Overhead (50×2/35×2) 
  • 2 Rope Climbs 

*Every 4 Minutes (not including 0:00) complete:

  • 200 Meter Run 

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Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • :30s Hollow Hold
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