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

WOD: Thursday, December 8th, 2022

Warm-up: Group Dynamic

Jump Squat Tabata – 2 Minutes
:20s bottom of squat hold – :10s of jump squats
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
5 Power Snatches (ascending weights)
5 DB Box Step Overs

*Start unweighted on step overs and add weight as you go

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Workout: For Time

Buy In: 400 Meter Med-Ball Run (20/14)

-Then-

4 Rounds

16 2FOR1 Wall Balls (20/14)
8 Power Snatches (115/85)
16 DB Box Step Overs (50/35)

-Then-

Buy Out: 400 Meter Med-Ball Run (20/14)

*2FOR1 Wall Balls: 1 Rep = 1 Med-Ball Squat + 1 Wall Ball

*DB Step Overs: 1 DB – can be placed anywhere except for on your leg

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Cardio Option: For Time

Buy In: 400 Meter Med-Ball Run (20/14)

-Then-

4 Rounds

16 2FOR1 Wall Balls (20/14)
16 Alt DB Snatches (50/35)
16 DB Box Step Overs (50/35)

-Then-

Buy Out: 400 Meter Med-Ball Run (20/14)

——————————————————————————————————–

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

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WOD: Tuesday, February 26th, 2019

Today's WOD

WOD: Thursday, December 8th, 2022

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