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: Saturday, June 20th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of Lateral hops,  Air Squats, Burpees
  • Banded Lat/Samson Stretch – 1 Min per side  

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Pre-Game: 4 Rounds (12 min cap) 

  • Run to the end of the driveway 
  • 3 Thrusters (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

——————————————————————————————————–

Workout: For Time 

  • 400 Meter Run 

-into- 

8 – 6 – 4 – 2 

  • Handstand Push Ups 
  • Thrusters (115/85) 

-THEN-

  • 400 Meter Run 

-into-

8 – 6 – 4 – 2 

  • Thrusters (115/85) 
  • Handstand Push Ups 

-THEN-

  • 400 Meter Run 

*Rx+: Strict HSPU OR Thrusters (135/95) 

*CRx: Strict HSPU AND Thrusters (135/95) 

*Handstand Push Up Scaling Options:

  • Scale Reps or distance with ab-mats 
  • Plyo box HSPU (same reps scheme) 
  • Hand Release Push Ups (16-12-8-4 Reps) 

——————————————————————————————————–

Cardio Option: For Time 

  • 400 Meter Run 

-into- 

8 – 6 – 4 – 2 

  • Handstand Push Ups 
  • DB Thrusters (50×2/35×2) 

-THEN-

  • 400 Meter Run 

-into-

8 – 6 – 4 – 2 

  • DB Thrusters (50×2/35×2)
  • Handstand Push Ups 

-THEN-

  • 400 Meter Run 

——————————————————————————————————–

Accessory Work: Bench + Tricep Extensions 

4 Sets 

  • 5 Bench Presses 
  • 10 Overhead DB Tricep Extensions (5 per side) 

——————————————————————————————————–

Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings 
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