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: Saturday, February 14th, 2026 (Burpee Day 19)

Group Dynamic Warmup:

  • PVC Overhead Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of PVC OHS
  • PVC Lat/Shoulder Stretch – :30s per side x3 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 M Row / 150 M Runner / 300 M Bike 
  • 3 Overhead Squats (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: For Time 

4 Rounds 

  • 250 Meter Row / 200 M Runner / 600 M Bike 
  • 6 Overhead Squats (115/75)
  • 4 Strict Handstand Push Ups 

-Then Complete- 

4 Rounds 

  • 250 Meter Row / 200 M Runner / 600 M Bike 
  • 12 Alternating DB Snatches (50/35) 
  • 4 Strict Handstand Push Ups

*CRx: 6 Overhead Squats (135/85)

*Strict Handstand Push Up Scaling Options:

  • Scale Reps 
  • Scale Range of motion with ab-mats (No Kipping) 
  • Plyo box HSPU (8 Reps per round) 
  • DB Strict Press (4 Reps per side each round) 

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Cardio Option: For Time 

4 Rounds 

  • 250 Meter Row / 200 M Runner / 600 M Bike 
  • 12 Atomic Sit Ups (25/15) 
  • 4 Strict Handstand Push Ups 

-Then Complete- 

4 Rounds 

  • 250 Meter Row / 200 M Runner / 600 M Bike 
  • 12 Alternating DB Snatches (50/35) 
  • 4 Strict Handstand Push Ups

——————————————————————————————————–

Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15)
  • 20 Kick the ceilings 
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