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, May 12th, 2026 (Burpee Day 106)

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, squat hold 
  • Banded lat/samson stretch – 1 min per side 

———————————————————————————————————

Pre-Game: 4 Rounds (12 min cap) 

  • Run to the end of the driveway 
  • 3 Squat Snatches (ascending weights) 
  • :10s Chin over bar hold 

*Sub in 1 rope climb for the hold after round 2 

——————————————————————————————————–

Workout: For Time 

  • 400 Meter Run 

-into- 

2 Rounds 

  • 9 Squat Snatches (105/65) 
  • 3 Rope Climbs 

-THEN-

  • 400 Meter Run 

-into-

2 Rounds 

  • 6 Squat Snatches (105/65) 
  • 2 Rope Climbs 

-THEN-

  • 400 Meter Run 

-into-

2 Rounds 

  • 3 Squat Snatches (105/65) 
  • 1 Rope Climb 

*Rx+: (115/75) (Rx Reps) / *CRx: (135/85) (6-4-2 Reps)

*Rope Climb Scaling Options:

  • Scale reps or distance on the rope 
  • Rope ascents (6-4-2 Reps) 
  • Strict Pull Ups (9-6-3 Reps) 

——————————————————————————————————–

Cardio Option: For Time 

  • 400 Meter Run 

-into- 

2 Rounds 

  • 12 Atomic Sit Ups (25/15) 
  • 3 Rope Climbs 

-THEN-

  • 400 Meter Run 

-into-

2 Rounds 

  • 9 Atomic Sit Ups (25/15) 
  • 2 Rope Climbs 

-THEN-

  • 400 Meter Run 

-into-

2 Rounds 

  • 6 Atomic Sit Ups (25/15) 
  • 1 Rope Climb 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold
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