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, April 25th, 2026 (Burpee Day 89)

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 Reps 
  • Banded Hamstring Stretch – 1 Minute per side 

——————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Ski/Bike 
  • 3 Power Cleans (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

——————————————————————————————————–

Workout: For Time 

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

11 – 9 – 7 

  • Power Cleans (135/95) 
  • Handstand Push Ups 

-THEN-

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

3 Rounds

  • 9 Power Cleans (135/95) 
  • 9 Handstand Push Ups 

*Rx+: Barbell (185/115) OR Strict Handstand Push Ups 

*CRx: Barbell (185/115) AND Strict Handstand Push Ups 

*Handstand Push Up Scaling Options: 

  • Scale reps or distance with ab-mats 
  • Plyo box HSPU (same reps as Rx) 
  • Hand Release Push Ups (21-15-9 / 3x 15 Reps) 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

11 – 9 – 7 

  • DB Power Cleans (50×2/35×2) 
  • Handstand Push Ups 

-THEN-

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

3 Rounds

  • 9 DB Power Cleans (50×2/35×2) 
  • 9 Handstand Push Ups 

——————————————————————————————————–

Accessory Work: Pause Bench Press

  • Build to a heavy single 

*Pause is :03s at your chest 

——————————————————————————————————–

Core: 4 Rounds 

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