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: Thursday, April 23rd, 2026 (Burpee Day 87)

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, burpees
  • Banded Lat/Samson Stretch – 1 Min per side  

——————————————————————————————————-

Pre-Game: 3 Rounds 

  • Run to the end of the driveway 
  • 3 Hang Power Snatches (ascending weights) 
  • 5 Box Jumps (at workout height) 

——————————————————————————————————–

Workout: For Time 

  • 500 Meter Run 

-THEN-

  • 18 Hang Power Snatches (105/75) 
  • 36 Alt Box Step Ups (24”/20”) 

-into-

  • 15 Hang Power Snatches (105/75) 
  • 30 Box Jumps (24”/20”) 

-into-

  • 12 Hang Power Snatches (105/75) 
  • 24 Box Jump Overs (24”/20”) 

-THEN-

  • 500 Meter Run 

*Barbell should be done in sets of 4-6 Reps at least 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 Meter Run 

-THEN-

  • 36 DB Hang Snatches (50/35) *half per side
  • 36 Alt Box Step Ups (24”/20”) 

-into-

  • 30 DB Hang Snatches (50/35) *half per side
  • 30 Box Jumps (24”/20”) 

-into-

  • 24 DB Hang Snatches (50/35) *half per side
  • 24 Box Jump Overs (24”/20”) 

-THEN-

  • 500 Meter Run 

*DB does not have to be alternating, just half per side

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Long Sit Ups 
  • 30 DB Side Bends (50/35)
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