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: Thursday, August 27th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of high knees, air squats, squat hold 
  • Couch Stretch – 1 Min per side 

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Pre-Game: 3 Rounds 

  • 1 Minute Row/Ski/Bike 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • :10s Hanging Knee Raise Hold 

——————————————————————————————————– 

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

Intv1: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 8 Toes to Bar 
  • 10 Alt Front Rack Lunges (105/75)

Intv2: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 6 Toes to Bar 
  • 8 Alt Front Rack Lunges (115/85)

Intv3: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 4 Toes to Bar 
  • 6 Alt Front Rack Lunges (135/95)

*Three Total Scores:

  • Rounds + Reps completed for each interval

——————————————————————————————————–

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

Intv1: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 8 Toes to Bar 
  • 10 Alt DB Lunges (50/35)

Intv2: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 6 Toes to Bar 
  • 8 Alt DB Lunges (50/35)

Intv3: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 4 Toes to Bar 
  • 6 Alt DB Lunges (50/35)

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations
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