WOD: Tuesday, February 26th, 2019

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: Thursday, June 13th, 2024

Warm-up: Group Dynamic

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

——————————————————————————————————–

Pre-Game: 4 Rounds 

  • 100 Meter Run (back stairs) 
  • 5 Deadlifts (ascending weights) 
  • :15s Hollow Hold 

——————————————————————————————————–

Workout: For Time 

3 Rounds 

  • 400 Meter Run 

-Into-

12 – 10 – 8 

  • Alt DB Suitcase Lunges (50/35) *half per side
  • Weighted Ab-Mat Sit Ups (20/14) 

6 – 5 – 4 

  • Deadlifts (205/135) 

——————————————————————————————————–

Cardio Option: For Time 

3 Rounds 

  • 400 Meter Run 

-Into-

12 – 10 – 8 

  • Alt DB Suitcase Lunges (50/35) *half per side
  • Weighted Ab-Mat Sit Ups (20/14) 
  • Rage Balls (20/15)

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 Ankle Touches
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