WOD: Tuesday, February 26th, 2019

Posted February 25, 2019 by Diogo Dias & filed under Workout of the Day.

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

WOD: Sunday, December 7th, 2025

Group Dynamic Warmup:

2 Minutes of movement
:20s of lateral hops, up-downs, plank on hands
Banded Hamstring Stretch – 1 Minute per side

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Pre-Game: 3 Rounds (10 Min Cap)

1 Minute Row/Bike/Runner/Ski
5 Sumo Deadlift High Pulls (ascending weights)
3 Box Jump Overs (at workout height)

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Workout: 3 Intervals (1 Minute Stations / :15s Transition)

Station1: Max Box Jump Overs (24”/20”)
Station2: Max Sumo Deadlift High Pulls (115/85)
Station3: Max Burpees Over Bar
Station4: Max Calorie Row/Bike/Runner/Ski
Station5: Rest

*3 Scores:

Total Reps accumulated across all stations for each interval
*Ex: BJO + SDHP + BOB + Cals = interval score

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Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition)

Station1: Max Box Jump Overs (24”/20”)
Station2: Max Russian KB Swings (24K/16K)
Station3: Max Burpees Over KB
Station4: Max Calorie Row/Bike/Runner/Ski
Station5: Rest

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Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

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