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, April 14th, 2026 (Burpee Day 78)

Group Dynamic Warmup:

  • Jumping jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 Reps 
  • Banded Lat/Samson Stretch – 1 Min per side 

——————————————————————————————————-

Pre-Game: 3 Rounds (10 Min Cap) 

  • 200 Meter Run
  • 3 Sumo Deadlift High Pulls (ascending weights) 
  • :10s Dead hang from the pull up bar 

——————————————————————————————————–

Workout: For Time 

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

-into-

12 – 9 – 6 

  • Toes to Bar 
  • Sumo Deadlift High Pulls (115/75) 

-THEN-

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

-into-

6 – 9 – 12 

  • Toes to Bar 
  • Sumo Deadlift High Pulls (115/75) 

-THEN-

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

——————————————————————————————————–

Cardio Option: For Time 

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

-into-

12 – 9 – 6 

  • Toes to Bar 

24 – 18 – 12 

  • Rage Balls (20/15) 

-THEN-

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

-into-

6 – 9 – 12 

  • Toes to Bar 

12 – 18 – 24 

  • Rage Balls (20/15) 

-THEN-

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold
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