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: Tuesday, April 7th, 2026 (Burpee Day 71)

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Couch Stretch – 1 Minute per side 

——————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Ski/Bike 
  • 3 Front Squats (ascending weights) 
  • :15s Hollow Hold 

*Front Squats come from the ground 

——————————————————————————————————–

Workout: AMRAP x 20 Minutes 

Complete 2 Rounds of:

  • 250 Meter Row/Ski OR 600 M Bike 
  • 15 Ab-Mat Sit Ups 
  • 5 Front Squats (155/105) 

-THEN-

Complete 2 Rounds of: 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 15 Ab-Mat Sit Ups 
  • 15 Wall Balls (20/14) 

*Once 4 rounds are complete return back to the top 

*CRx: 5 Front Squats (185/115) 

*One score: total # of rounds completed + partial reps

  • 250 M Row/ski OR 600 M Bike = 2 Reps 

——————————————————————————————————–

Cardio Option: AMRAP x 20 Minutes 

Complete 2 Rounds of:

  • 250 Meter Row/Ski OR 600 M Bike 
  • 15 Ab-Mat Sit Ups 
  • 15 DB/KB Goblet Squats (50/35)(24K/16K) 

-THEN-

Complete 2 Rounds of: 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 15 Ab-Mat Sit Ups 
  • 15 Wall Balls (20/14) 

*Once 4 rounds are complete return back to the top 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • 30 Flutter Kicks
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