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, August 6th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, squat hold 
  • Pigeon Stretch – 1 Min per side  

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 M Row/Ski OR 300 M Bike 
  • 3 Hang Power Cleans (ascending weights) 
  • 3 Quality Wall Balls (at workout weight) 

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Workout: For Time 

  • 45 Wall Balls (20/14) 
  • 30 DB Box Step Overs (50/35)(24”/20”) 
  • 15 Hang Power Cleans (155/105) 
  • 1000 M Row/Ski OR 2400 M Bike 
  • 15 Hang Power Cleans (155/105) 
  • 30 DB Box Step Overs (50/35)(24”/20”) 
  • 45 Wall Balls (20/14) 

*DB can be held any style except for on the thigh

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Cardio Option: For Time 

  • 45 Wall Balls (20/14) 
  • 30 DB Box Step Overs (50/35)(24”/20”) 
  • 30 Russian KB Swings (24K/16K) 
  • 1000 M Row/Ski OR 2400 M Bike 
  • 30 Russian KB Swings (24K/16K) 
  • 30 DB Box Step Overs (50/35)(24”/20”) 
  • 45 Wall Balls (20/14) 

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Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations
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