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, October 21st, 2026

Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • Banded Shoulder Stretch – 1 Min per side 

—————————————————————————————————-

Pre-Game: 3 Rounds (12 Min Cap) 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 3 Power Snatches (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

——————————————————————————————————– 

Workout: 2 intervals (10 Min ON / 2 Min OFF) 

Intv1:

Buy in: 1000 M Row / 800 M Run / 2400 M Bike 

-Then in remaining time AMRAP of: 

  • 4 Power Snatches (105/65) 
  • 5 Box Jump Overs (24”/20”) 
  • 6 Handstand Push Ups 

Intv2: 

Buy in: 1000 M Row / 800 M Run / 2400 M Bike 

-Then in remaining time AMRAP of: 

  • 6 Handstand Push Ups
  • 5 Box Jump Overs (24”/20”)
  • 4 Power Snatches (105/65) 

*Rx+: (115/75) / CRx: PS (135/85) 

*Handstand Push Up Scaling Options: 

  • Scale Reps or Distance with ab-mats 
  • Plyo Box HSPU (6 Reps per round) 
  • Hand Release Push Ups (9 Reps per round) 

——————————————————————————————————–

Cardio Option: 2 intervals (10 Min ON / 2 Min OFF) 

Intv1:

Buy in: 1000 M Row / 800 M Run / 2400 M Bike 

-Then in remaining time AMRAP of: 

  • 6 Alt DB Snatches (50/35) 
  • 5 Box Jump Overs (24”/20”) 
  • 6 Handstand Push Ups 

Intv2: 

Buy in: 1000 M Row / 800 M Run / 2400 M Bike 

-Then in remaining time AMRAP of: 

  • 6 Handstand Push Ups
  • 5 Box Jump Overs (24”/20”)
  • 6 Alt DB Snatches (50/35) 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Mountain Climbers
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