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: Tuesday, December 10th, 2024

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

Run to the end of the driveway
3 Power Snatches (ascending weights)
:15s Handstand Hold OR Plank on hands

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Workout: For Time

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
8 Power Snatches (105/75)

-Then-

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Alt DB Snatches (50/35)

*RX+: 8 PS (135/95) OR 6 Wall Facing HSPU

*CRX: 8 PS (135/95) AND 6 Wall Facing HSPU

*HSPU Scaling Options:

Scale Reps or Distance with ab-mats
Hand Release Push ups (12 Reps)
Med-Ball Push Press (16 Reps)

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Cardio Option: For Time

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Rage Balls (20/15)

-Then-

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Alt DB Snatches (50/35)

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Core: 4 Rounds

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

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