WOD: Tuesday, February 26th, 2019

Posted February 25, 2019 by Diogo Dias & filed under Workout of the Day.

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: Friday, July 17th, 2026

Group Dynamic Warmup:

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

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Strength: Bench Press (17 Minutes)

4 Sets x 3 Reps

Sets 1 and 2: 3 Reps each at 80% of 1RM
Sets 3 and 4: 3 Reps each at 85% of 1RM

*Partner up and spot each other

*Make sure you are doing your own weights

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Workout: For Time

5 Rounds

250 Meter Row/Ski OR 500 M Bike
9 Push Presses (105/75)
5 Strict Pull Ups

*Row/Ski must be done at a Damper 10

*Bike must be done arms only

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Cardio Option: For Time

5 Rounds

250 Meter Row/Ski OR 500 M Bike
9 DB Push Presses (50×2/35×2)
5 Strict Pull Ups

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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