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, April 21st, 2026 (Burpee Day 85)

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Min per side 

——————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row/Ski OR 300 M Bike 
  • 3 Shoulder to Overhead (ascending weights) 
  • :10s Chin over Bar Hold 

*After round 2 swap 1 RC for the hold 

*Barbell comes from the ground only

——————————————————————————————————–

Workout: 3 intervals (6 Minutes ON / 2 Minutes OFF) 

INTV1: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-then in remaining time AMRAP of: 

  • 9 Shoulder to Overhead (115/75) 
  • 3 Rope Climbs 

INTV2: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-then in remaining time AMRAP of: 

  • 6 Shoulder to Overhead (135/85)
  • 2 Rope Climbs 

INTV3: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-then in remaining time AMRAP of: 

  • 3 Shoulder to Overhead (155/95) 
  • 1 Rope Climb

*CRX: (135/85) / (155/95) / (185/105) Same Reps as Rx

*3 Total Scores:

  • Rounds + Reps for each interval 

*Rope Climb Scaling Options: 

  • Scale Reps or distance on rope 
  • Rope Ascents (6 Reps, 4 Reps, 2 Reps) 
  • Strict Pull ups (9 Reps, 6 Reps, 3 Reps)

——————————————————————————————————–

Cardio Option: 3 intervals (6 Minutes ON / 2 Minutes OFF) 

INTV1: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-then in remaining time AMRAP of: 

  • 15 Med-Ball Push Press (20/14) 
  • 3 Rope Climbs 

INTV2: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-then in remaining time AMRAP of: 

  • 12 Med-Ball Push Press (20/14) 
  • 2 Rope Climbs 

INTV3: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-then in remaining time AMRAP of: 

  • 9 Med-Ball Push Press (20/14)
  • 1 Rope Climb

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold
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