WOD: Tuesday, February 26th, 2019

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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

Today's WOD

WOD: Wednesday, September 2nd, 2026

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Banded Hamstring Stretch – 1 Min per side 

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Strength: Clean (17 Minutes) 

  • Establish a heavy single 

*Can be Squat OR Power – Athletes choice 

*What you pick week 1 will be for the full cycle

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Workout: For Time 

  • 500 Meter Run 

-THEN-

32 – 24 – 16 – 8 

  • Wall Balls (20/14) 
  • Alt Box Step Ups (24”/20”) 

-THEN-

  • 500 Meter Run 

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Core: 4 Rounds 

  • 30 Bicycle Crunches
  • 30 Scissor Kicks
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