WOD: Saturday, March 2nd, 2019

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

WOD: Wednesday, May 14th, 2025 (Burpee Day 107)

Glute Bridge – Hip Thrust tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Thrusts
Pigeon Stretch – 1 Minute per side

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Strength: Clean (17 Minutes)

4 Sets x 3 Reps

Sets 1 and 2: 3 Reps each @ 60% of 1RM
Sets 3 and 4: 3 Reps each @ 70% of 1RM

*Make sure you are sticking with what you picked wk 1

*Reps should be done as drop singles only – NO TNG!

*Focus on set up on every single rep and speed under the bar

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Workout: For Time

3 Rounds

6 Power Cleans (115/85)
12 Wall Balls (20/14)
(18/12) Calorie Row/Ski OR (12/9) Cal Bike

-Rest 1 Minute and then complete:

3 Rounds

(18/12) Calorie Row/Ski OR (12/9) Cal Bike
12 Wall Balls (20/14)
6 Power Cleans (115/85)

*CRX: 6 Power Cleans (155/105)

*Focus is on INTENSITY! Try to hold on for UB on bar and WB every round!

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Cardio Option: For Time

3 Rounds

12 Rage Balls (20/15)
12 Wall Balls (20/14)
(18/12) Calorie Row/Ski OR (12/9) Cal Bike

-Rest 1 Minute and then complete:

3 Rounds

(18/12) Calorie Row/Ski OR (12/9) Cal Bike
12 Wall Balls (20/14)
12 Rage Balls (20/15)

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Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

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WOD: Saturday, March 2nd, 2019

Today's WOD

WOD: Wednesday, May 14th, 2025 (Burpee Day 107)

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