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, April 30th, 2026 (Burpee Day 94)

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 Reps 
  • Banded Hamstring Stretch – 1 Min per side 

——————————————————————————————————-

Pre-Game: 3 Rounds (10 Min Cap) 

  • 250 Meter Row / 200 M Run / 600 M Bike 
  • 5 Deadlifts (ascending weights) 
  • :15s Hollow Hold 

——————————————————————————————————–

Workout: For Time 

1 Round 

  • 500 Meter Row / 400 M Run/ 1200 M Bike 
  • 36 Weighted Ab-Mat Sit Ups (20/14) 
  • 18 Deadlifts (225/155) 

-THEN-

2 Rounds 

  • 250 Meter Row / 200 M Run / 600 M Bike 
  • 18 Weighted Ab-Mat Sit Ups (20/14) 
  • 9 Deadlifts (225/155) 

-THEN-

4 Rounds 

  • 125 Meter Row / 100 M Run / 300 M Bike 
  • 9 Weighted Ab-Mat Sit Ups (20/14) 
  • 6 Deadlifts (225/155) 

——————————————————————————————————–

Cardio Option: For Time 

1 Round 

  • 500 Meter Row / 400 M Run/ 1200 M Bike 
  • 36 Weighted Ab-Mat Sit Ups (20/14) 
  • 36 Rage Balls (20/15) 

-THEN-

2 Rounds 

  • 250 Meter Row / 200 M Run/ 600 M Bike 
  • 18 Weighted Ab-Mat Sit Ups (20/14) 
  • 18 Rage Balls (20/15) 

-THEN-

4 Rounds 

  • 125 Meter Row / 100 M Run/ 300 M Bike 
  • 9 Weighted Ab-Mat Sit Ups (20/14) 
  • 9 Rage Balls (20/15) 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 DB Side Bends (50/35)
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