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, AUGUST 8TH, 2026

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes
  • :20s Bottom of squat hold – :10s of Plate Squats
  • Banded Lat/Samson Stretch – 1 Min per side 

—————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Front Squats (ascending weights) 
  • :10s Chin Over Bar Hold

*Front Squats come from the ground only 

——————————————————————————————————– 

Workout: For Time

  • 300 M DB/KB Farmers Carry (50/35)(24K/16K) 

-into-

1 Round 

  • 18 Front Squats (115/85) 
  • 18 Chest to Bar Pull Ups 

-THEN-

  • 300 M DB/KB Farmers Carry (50/35)(24K/16K) 

-into-

2 Rounds 

  • 9 Front Squats (135/95) 
  • 9 Chest to Bar Pull Ups 

-THEN-

  • 300 M DB/KB Farmers Carry (50/35)(24K/16K) 

-into-

3 Rounds 

  • 6 Front Squats (155/105) 
  • 6 Chest to Bar Pull Ups 

*CRx: (135/95)(155/105)(185/115) (Same reps as Rx)

*Chest to Bar Scaling Options:

  • Regular Kipping Pull Ups 
  • Banded Chest to Bar Pull Ups

——————————————————————————————————–

Cardio Option: For Time

For Time 

  • 300 M DB/KB Farmers Carry (50/35)(24K/16K) 

-into-

1 Round 

  • 18 Atomic Sit Ups (25/15)
  • 18 Chest to Bar Pull Ups 

-THEN-

  • 300 M DB/KB Farmers Carry (50/35)(24K/16K) 

-into-

2 Rounds 

  • 9 Atomic Sit Ups (25/15)
  • 9 Chest to Bar Pull Ups 

-THEN-

  • 300 M DB/KB Farmers Carry (50/35)(24K/16K) 

-into-

3 Rounds 

  • 6 Atomic Sit Ups (25/15)
  • 6 Chest to Bar Pull Ups 

——————————————————————————————————–

Core: 4 Rounds 

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