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, May 6th, 2026 (Burpee Day 100)

Group Dynamic Warmup:

  • PVC Overhead Squat Tabata – 2 Minutes 
  • :20 bottom of squat hold – :10s of PVC OHS 
  • Pigeon Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 min Cap) 

  • Run to the end of the driveway 
  • 3 Hang Squat Snatches (ascending weights)
  • 5 Slow Knee Raises 

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Workout: 4 intervals (3 Min ON / 1 Min OFF) 

AMRAP x 3 Minutes 

  • 21 Double Unders 
  • 7 Toes to Bar 
  • 3 Hang Squat Snatches (105/65) 

*Pick up where you leave off after rest period 

*Rx+: (115/75) / *CRx: (135/85) 

*One score: total # of rounds + reps accumulated

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Cardio Option: 4 intervals (3 Min ON / 1 Min OFF) 

AMRAP x 3 Minutes 

  • 21 Double Unders 
  • 7 Toes to Bar 
  • 5 Atomic Sit Ups (25/15) 

*Pick up where you leave off after rest period 

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Core: 4 Rounds 

  • 30 Mountain Climbers
  • :30s Side Plank (Per Side)
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