WOD: Saturday, April 6th, 2019

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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

Today's WOD

WOD: Saturday, October 31st, 2026

Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Hang Power Cleans (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: 2 intervals 

Intv1: AMRAP x 10 Minutes 

  • Buy in: 400 Meter Run 

-in remaining time AMRAP of:

  • 4 Strict Handstand Push Ups 
  • 4 Hang Power Cleans (155/105) 
  • 24 Double Unders 

-REST 2 MINUTES-

Intv2: For Time 

  • 400 Meter Run 
  • 8 Strict Handstand Push ups 
  • 8 Hang Power Cleans (155/105) 
  • 40 Double Unders 
  • 8 Hang Power Cleans (155/105) 
  • 8 Strict Handstand Push Ups 
  • 400 Meter Run 

*Rx+: HPC (185/125) / *CRx: (205/135) 

*Two Scores: Rounds + Reps for intv 1 / Time for intv2

*Strict HSPU Scaling Options: 

  • Scale Reps or distance with ab-mats 
  • Plyo Box HSPU (Same reps as Rx) 
  • Hand Release Push ups (8 Reps on Part A / 16 on B)

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Cardio Option: 2 intervals 

Intv1: AMRAP x 10 Minutes 

  • Buy in: 400 Meter Run 

-in remaining time AMRAP of:

  • 4 Strict Handstand Push Ups 
  • 12 Russian KB Swings (24K/16K) 
  • 24 Double Unders 

-REST 2 MINUTES-

Intv2: For Time 

  • 400 Meter Run 
  • 8 Strict Handstand Push ups 
  • 16 Russian KB Swings (24K/16K) 
  • 40 Double Unders 
  • 16 Russian KB Swings (24K/16K) 
  • 8 Strict Handstand Push Ups 
  • 400 Meter Run 

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Accessory Work: Bench press 

5 Sets x 5 Reps 

  • Your choice on weight 
  • Can increase each set or go for a consistent weight 

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Core: 4 Rounds 

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