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 1st, 2026 (Burpee Day 65)

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 Reps 
  • Seated Hamstring Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (12 Min Cap) 

  • 200 Meter Run 
  • 3 Sumo Deadlift High Pulls (ascending weights) 
  • 3 Quality Wall Balls (at workout weight) 

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Workout: Every 4 Minutes x 4 Rounds 

ODD Rounds (1 and 3):

  • 250 M Row / 200 M Run / 600 M Bike 
  • 15 Wall Balls (20/14) 

-in remaining time complete:

  • Max Sumo Deadlift High Pulls (105/75) 

EVEN Rounds (2 and 4):

  • 250 M Row / 200 M Run / 600 M Bike 
  • 10 Sumo Deadlift High Pulls (105/75)

-in remaining time complete:

  • Max Wall Balls (20/14) 

*Two Total Scores:

  • Max Sumo DL HP accumulated on rounds 1 and 3
  • Max Wall Balls accumulated on rounds 2 and 4

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Cardio Option: Every 4 Minutes x 4 Rounds 

ODD Rounds (1 and 3):

  • 250 M Row / 200 M Run / 600 M Bike 
  • 15 Wall Balls (20/14) 

-in remaining time complete:

  • Max Alternating DB Devils Press (50/35) 

EVEN Rounds (2 and 4):

  • 250 M Row / 200 M Run / 600 M Bike 
  • 10 Alternating DB Devils Press (50/35) 

-in remaining time complete:

  • Max Wall Balls (20/14) 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 Scissor Kicks 
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