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: Wednesday, September 30th, 2026

Group Dynamic Warmup:

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

—————————————————————————————————-

Strength: Clean (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 2 Reps each at 85% of 1RM 
  • Sets 3 and 4: 1 Rep each at 90% of 1RM 

*Sets 1 and 2 must be done as drop singles only 

——————————————————————————————————– 

Workout: 3 intervals (4 Min ON / 2 Min OFF) 

Intv1: 2 Rounds 

  • 7 Box Jumps (30”/24”) 
  • 7 Power Cleans (135/95) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 5 Box Jumps (30”/24”) 
  • 5 Power Cleans (135/95) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 2 Rounds 

  • 3 Box Jumps (30”/24”) 
  • 3 Power Cleans (135/95) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*3 Total Scores: 

  • Calories completed for each interval 

——————————————————————————————————–

Cardio Option: 3 intervals (4 Min ON / 2 Min OFF) 

Intv1: 2 Rounds 

  • 7 Box Jumps (30”/24”) 
  • 14 Rage Balls (20/15) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 5 Box Jumps (30”/24”) 
  • 10 Rage Balls (20/15) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 2 Rounds 

  • 3 Box Jumps (30”/24”) 
  • 6 Rage Balls (20/15) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)
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