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: Saturday, October 17th, 2026

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Samson Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • 3 Strict Pull Ups 

*Lunges come from the ground only 

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Workout: For Time 

4 Rounds 

  • 200 M DB/KB Farmers Carry (50/35)(24K/16K)
  • 18 Alt Front Rack Lunges (115/85) 
  • 9 Chest to Bar Pull Ups 

-THEN-

  • Buy out: 800 Meter Run 

*CRx: 18 Alt FRL (135/95) 

*Chest to Bar Scaling Options: 

  • Regular Kipping Pull ups 
  • Banded Chest to Bar Pull Ups 

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Cardio Option: For Time 

4 Rounds 

  • 200 M DB/KB Farmers Carry (50/35)(24K/16K)
  • 24 Alt Med-Ball Lunges (20/14) 
  • 9 Chest to Bar Pull Ups 

-THEN-

  • Buy out: 800 Meter Run 

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Accessory Work: Bench Press (3RM) 

  • Establish a new 3 Rep Max 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings 
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