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, March 10th, 2026 (Burpee Day 43)

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, burpees, plank on hands
  • Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Power Snatches (ascending weights) 
  • 1 Wall Walk 

——————————————————————————————————–

Workout: For Time 

  • 500 Meter Med-Ball Run (20/14) 

-into-

2 Rounds 

  • 3 Wall Walks 
  • 9 Power Snatches (135/85) 

-Then-

  • 500 Meter Med-Ball Run (20/14) 

-into-

2 Rounds 

  • 2 Wall Walks 
  • 6 Power Snatches (135/85) 

-Then-

  • 500 Meter Med-Ball Run (20/14) 

-into-

2 Rounds 

  • 1 Wall Walk 
  • 3 Power Snatches (135/85) 

*Wall Walk Scaling Options: 

  • Scale Reps OR Distance 
  • Plyo Box Wall Walks (6-4-2 Reps) 
  • High Plank Plate Step Ups (45) (18-12-6 Reps) 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 Meter Med-Ball Run (20/14) 

-into-

2 Rounds 

  • 3 Wall Walks 
  • 18 Alt DB Snatches (50/35) 

-Then-

  • 500 Meter Med-Ball Run (20/14) 

-into-

2 Rounds 

  • 2 Wall Walks 
  • 12 Alt DB Snatches (50/35) 

-Then-

  • 500 Meter Med-Ball Run (20/14) 

-into-

2 Rounds 

  • 1 Wall Walk 
  • 6 Alt DB Snatches (50/35) 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Scissor Kicks 
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