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 15th, 2026 (Burpee Day 79)

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, air squats 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 3 Front Squats (ascending weights) 
  • 3 Box Jump Overs (at workout height) 

*Front squats come from the ground only 

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Workout: AMRAP x 21 Minutes 

  • Buy in: Run the Loop 

-in remaining time AMRAP of: 

  • 5 Front Squats (155/105) 
  • 9 Box Jump Overs (24”/20”) 
  • (13/9) Cal Row/Ski OR (11/7) Cal Bike 

*One score: total rounds + reps completed after the buy in

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Cardio Option: AMRAP x 21 Minutes 

  • Buy in: Run the Loop 

-in remaining time AMRAP of: 

  • 9 KB Goblet Squats (24K/16K) 
  • 9 Box Jump Overs (24”/20”) 
  • (13/9) Cal Row/Ski OR (11/7) Cal Bike 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 Scissor Kicks
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