WOD: Saturday, April 6th, 2019

Posted April 5, 2019 by Diogo Dias & filed under Workout of the Day.

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

WOD: Sunday, December 21st, 2025

Group Dynamic Warmup:

2 Minutes of movement
:20s of lateral hops, up-downs, plank on hands
Samson Stretch – 1 Min per side

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Pre-Game: 3 Rounds (10 Min Cap)

200 Meter Run
3 Hang Power Cleans (ascending weights)
:15s Hollow Hold

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Workout: For Time

Buy in: 30 Burpees Over Bar

-Then-

5 Rounds

Run to the end of the driveway
15 Weighted Ab-Mat Sit Ups (20/14)
10 Hang Power Cleans (135/95)

-Then-

Buy out: 30 Burpees Over Bar

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Cardio Option: For Time

Buy in: 30 Burpees Over Bar

-Then-

5 Rounds

Run to the end of the driveway
15 Weighted Ab-Mat Sit Ups (20/14)
15 Rage Balls (20/15)

-Then-

Buy out: 30 Burpees Over Bar

——————————————————————————————————–

Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

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