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: Wednesday, April 8th, 2026 (Burpee Day 72)

Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes
  • :20s Plank on hands – :10s of Push ups
  • PVC Lat/Shoulder Stretch – :30s per side x3

——————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 3 Shoulder to Overhead (ascending weights) 
  • 3 Box Jump Overs (at workout height) 

——————————————————————————————————–

Workout: 3 intervals (5 Min ON / 2 Min OFF) 

INTV1: 

2 Rounds  

  • 9 Shoulder to Overhead (95/65)
  • 5 Burpee Box Jump Overs (24”/20”) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

INTV2: 

2 Rounds 

  • 7 Shoulder to Overhead (115/85)
  • 5 Burpee Box Jump Overs (24”/20”) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

INTV3: 

2 Rounds 

  • 5 Shoulder to Overhead (135/95)
  • 5 Burpee Box Jump Overs (24”/20”) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*3 Total Scores: Calories completed for each interval 

*CRx: S2OH (115/85) / (135/95) / (155/105) (same reps as Rx)

——————————————————————————————————–

Cardio Option: 3 intervals (5 Min ON / 2 Min OFF) 

INTV1: 

2 Rounds  

  • 9 DB Shoulder to Overhead (50×2/35×2)
  • 5 Burpee Box Jump Overs (24”/20”) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

INTV2: 

2 Rounds 

  • 7 DB Shoulder to Overhead (50×2/35×2)
  • 5 Burpee Box Jump Overs (24”/20”) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

INTV3: 

2 Rounds 

  • 5 DB Shoulder to Overhead (50×2/35×2)
  • 5 Burpee Box Jump Overs (24”/20”) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)
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