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: Sunday, July 26th, 2026

Group Dynamic Warmup:

  • Plank – Shoulder Tap tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 Meter Run 
  • 3 Shoulder to Overhead (ascending weights) 
  • 3 Box Jump Overs (at workout height) 

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

AMRAP x 3 Minutes 

  • 9 Box Jump Overs (24”/20”) 
  • 7 Shoulder to Overhead (135/95) 
  • 5 Lateral Pogo Burpees 

*Pick up where you leave off after rest period 

*One score: total # of Rounds + Reps accumulated 

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

AMRAP x 3 Minutes 

  • 9 Box Jump Overs (24”/20”) 
  • 7 DB Shoulder to Overhead (50×2/35×2)
  • 5 Lateral Pogo Burpees over DB

*Pick up where you leave off after rest period 

*One score: total # of Rounds + Reps accumulated 

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Plate Twists (25/15)
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