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: Tuesday, November 18th, 2025

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row / 150 M Run / 300 M Bike 
  • 3 Front Squats (ascending weights) 
  • 3 Strict Pull Ups 

*Front squats come from the floor 

*Run outside is to the end of the driveway 

——————————————————————————————————–

Workout: For Time 

  • 15 Front Squats (95/65) 
  • 15 Pull Ups 
  • 45 Ab-Mat Sit Ups 

-Then-

  • 500 Meter Row / 400 M Run / 1200 M Bike

-into-

  • 15 Front Squats (115/85) 
  • 15 Pull Ups 
  • 30 Ab-Mat Sit Ups 

-Then-

  • 500 Meter Row / 400 M Run / 1200 M Bike

-into-

  • 15 Front Squats (135/95) 
  • 15 Pull Ups 
  • 15 Ab-Mat Sit Ups 

*RX+: (115/85)(135/95)(155/105) OR Bar/Ring MU (7-7-7 Reps) 

*CRX: (115/85)(135/95)(155/105) AND Bar/Ring MU (7-7-7 Reps) 

——————————————————————————————————–

Cardio Option: For Time 

  • 25 DB/KB Goblet Squats (24K/16K)(50/35) 
  • 15 Pull Ups 
  • 45 Ab-Mat Sit Ups 

-Then-

  • 500 Meter Row / 400 M Run / 1200 M Bike

-into-

  • 25 DB/KB Goblet Squats (24K/16K)(50/35) 
  • 15 Pull Ups 
  • 30 Ab-Mat Sit Ups 

-Then-

  • 500 Meter Row / 400 M Run / 1200 M Bike

-into-

  • 25 DB/KB Goblet Squats (24K/16K)(50/35) 
  • 15 Pull Ups 
  • 15 Ab-Mat Sit Ups 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 AB-Wheels 
  • 10 Weighted Hanging Knee Raises (20/15)
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