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, August 30th, 2025

Group Dynamic Warmup:

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Thrusts
Banded Hamstring Stretch – 1 Minute per side

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Pre-Game: 3 Rounds

250 Meter Row/Ski OR 600 Meter Bike
5 Sumo Deadlift High Pulls (ascending weights)
:15s Plank on hands

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Workout: For Time

2 Rounds

500 Meter Row/Ski OR 1200 M Bike

-into-

21 High Plank Step Ups (45)
42 Double Unders
14 Sumo Deadlift High Pulls (115/85)

-then-

14 High Plank Step Ups (45)
42 Double Unders
7 Sumo Deadlift High Pulls (115/85)

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Cardio Option: For Time

2 Rounds

500 Meter Row/Ski OR 1200 M Bike

-into-

21 High Plank Step Ups (45)
42 Double Unders
21 Rage Balls (20/15)

-then-

14 High Plank Step Ups (45)
42 Double Unders
14 Rage Balls (20/15)

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Core: 4 Rounds

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

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