WOD: Saturday, April 6th, 2019

Warm-up: Group Dynamic

Group Jog – 3 Laps
PVC Pass Throughs – 15 Reps
PVC Lat Stretch – :30s each direction x 3

Pre Game: 9 Minute EMOM

Minute 1: 150 Meter Row OR 100 Meter Runner
Minute 2: 5 Power Cleans (ascending weights)
Minute 3: 1 Round of Mini Cindy

*Mini Cindy= 3 Pull ups + 6 Push Ups + 9 air squats

Workout: AMRAP + Max weight

AMRAP x 14 Minutes

7 Pull Ups
14 Power Cleans (95/65)
200 Meter Run

-Immediately following 14 Min AMRAP-

Establish a 1 Rep max Power Clean in 6 Minutes

*Score is Rounds + Reps on AMRAP and heaviest weight lifted

**CRX: 7 Chest 2 Bar Pull ups + 14 Power Cleans (135/95)

Cardio Option: AMRAP x 20 Minutes

7 Pull Ups
14 Burpee Rage-Balls (20/15)
200 Meter Run

Core: 4 Rounds

20 Flutter Kicks
20 Kick the Ceilings

WOD: Sunday, May 10th, 2026 (Burpee Day 104)

Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds (10 Min Cap)

Run to the end of the driveway
3 Front Squats (ascending weights)
3 DB Box Step Overs (at workout weight and height)

*Front Squats come from the ground only

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Workout: AMRAP x 20 Minutes

Complete 2 Rounds of:

200 Meter Run
7 Burpees to a target (pull up bar)
7 Front Squats (135/95)

-Then Complete 2 Rounds of:

200 Meter Run
7 Burpees to a target (pull up bar)
7 DB Box Step Overs (50/35)(24”/20”)

–Once 4 rounds are complete start back from the top

*DB can be held any style except for on the thigh

*One score: total rounds completed + partial reps

*Each round is its own individual round

*200 Meter Run = 2 Reps

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