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, June 9th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, burpees, plank on hands
  • 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 Power Cleans (ascending weights) 
  • 3 Strict Pull Ups 

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Workout: AMRAP Repeats

AMRAP x 9 Minutes 

  • 300 Meter Run 
  • 3 Power Cleans (155/105) 
  • 1 Rope Climb 

-Rest :90s- 

AMRAP x 7 Minutes 

  • 200 Meter Run 
  • 2 Power Cleans (155/105)
  • 1 Rope Climb

-Rest :90s- 

AMRAP x 5 Minutes 

  • 100 Meter Run (BACK STAIRS) 
  • 1 Power Clean (155/105) 
  • 1 Rope Climb

*Rx+: (185/125) / *CRx: (205/135)

*Three Scores: Rounds + reps for each AMRAP 

*Rope Climb Scaling Options:

  • Scale distance on rope 
  • Rope Ascents (2 Reps per round) 
  • Strict Pull Ups (3 Reps per round) 

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Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes 

  • 300 Meter Run 
  • 9 Russian KB Swings (24K/16K) 
  • 1 Rope Climb

-Rest :90s- 

AMRAP x 7 Minutes 

  • 200 Meter Run 
  • 6 Russian KB Swings (24K/16K) 
  • 1 Rope Climb

-Rest :90s- 

AMRAP x 5 Minutes 

  • 100 Meter Run (BACK STAIRS) 
  • 3 Russian KB Swings (24K/16K) 
  • 1 Rope Climb 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold
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