WOD: Saturday, March 2nd, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, pas lateral hops
  • Frog Stretch – 1:30 HOLD

 

Pre Game: 4 Rounds (12 Minute Cap)

  • Run the Stairs
  • 3 Squat Cleans (ascending weights)
  • :15s Hanging Knee Raise hold

*After each round of pre-game, attempt to complete 10 Double Unders

 

Workout: 2019 Open Workout “19.2”

In 8 Minutes complete 2 Rounds:

  • 25 Toes 2 Bar
  • 50 Double Unders
  • Squat Cleans

Round 1: 15 Reps (135/85) , Round 2: 13 Reps (185/115)

*If completed within 8 Minutes, 4 additional minutes will be added to complete:

1 Round

  • 25 Toes 2 Bar
  • 50 Double Unders
  • 11 Squat Cleans (225/145)

*If completed before 12 Minutes, 4 minutes will be added to complete:

1 Round

  • 25 Toes 2 Bar
  • 50 Double Unders
  • 9 Squat Cleans (275/175)

*If completed before 12 Minutes, 4 minutes will be added to complete:

1 Round

  • 25 Toes 2 Bar
  • 50 Double Unders
  • 7 Squat Cleans (315/205)

 

Cardio Option: 5 Rounds (20 Minute Cap)

  • 25 Toes 2 Bar
  • 50 Double Unders
  • Medicine Ball Cleans (20/14) *descending reps
*Round 1: 30 Reps, Rnd 2: 26 Reps, Rnd 3: 22 Reps, Rnd 4: 18 Reps, Rnd 5: 14 Reps

 

Strength: Bench Press

  • 5 sets x 5 Rep @70-75% of 1-Rep max

 

Core: 4 Rounds

  • 20 Flutter Kicks
  • 20 Kick the Ceilings

Today's WOD

WOD: Tuesday, March 31st, 2026 (Burpee Day 64)

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Hang Clean and Jerks (ascending weights) 
  • 1 Wall Walk 

——————————————————————————————————–

Workout: For Time 

  • 500 Meter Run 

-into-

9 – 7 – 5 

  • Hang Clean and Jerks (115/85) 

3 – 2 – 1 

  • Wall Walks 

-Then-

  • 500 Meter Run 

-into-

5 – 7 – 9 

  • Hang Clean and Jerks (115/85) 

1 – 2 – 3 

  • Wall Walks 

*CRX: HC&J (155/105) (Same reps as RX) 

*Wall Walk Scaling Options: 

  • Scale Reps or distance 
  • Plyo Box Wall Walks (6-4-2 / 2-4-6) 
  • High Plank Step Ups (12-9-6 / 6-9-12) 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 Meter Run 

-into-

9 – 7 – 5 

  • DB Hang Clean and Jerks (50×2/35×2) 

3 – 2 – 1 

  • Wall Walks 

-Then-

  • 500 Meter Run 

-into-

5 – 7 – 9 

  • DB Hang Clean and Jerks (50×2/35×2) 

1 – 2 – 3 

  • Wall Walks 

——————————————————————————————————–

Core: 4 Rounds 

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