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: Monday, March 17th, 2025 (Burpee Day 49)

Warm-up: Group Dynamic

2 Minutes of movement
:20s of lateral hops, air squats, squat hold
Couch Stretch – 1 Minute per side

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Strength: Back Squat (17 Minutes)

4 Sets

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

*Heavy reps so make sure you rest between working sets

*Focus on bracing your core even if you’re wearing a belt

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Workout: For Time

1000 Meter Row OR 2400 M Bike
32 Wall Balls (20/14)
16 Alt DB Devils Press (50/35) *8 per side

-Then-

500 Meter Row OR 1200 M Bike
24 Wall Balls (20/14)
12 Alt DB Devils Press (50/35) *6 Per side

-Then-

250 Meter Row OR 600 M Bike
16 Wall Balls (20/14)
8 Alt DB Devils Press (50/35) *4 per side

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Core: 4 Rounds

15 Ab-Wheels
30 Plate Twists (25/15)

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