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 28th, 2026 (Burpee Day 92)

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, squat hold 
  • Pigeon Stretch – 1 Min per side 

——————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • :10s Hanging Knee Raise Hold 

——————————————————————————————————–

Workout: For Time 

  • 500 Meter Run 

-into-

3 Rounds 

  • 15 Toes to Bar 
  • 12 Alt Front Rack Lunges (115/85) 

-THEN-

  • 500 Meter Run 

-into-

3 Rounds 

  • 15 Burpees Over Bar 
  • 12 Alt Front Rack Lunges (115/85) 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 Meter Run 

-into-

3 Rounds 

  • 15 Toes to Bar 
  • 12 Alt DB Lunges (50×2/35×2)

-THEN-

  • 500 Meter Run 

-into-

3 Rounds 

  • 15 Burpees Over DBs 
  • 12 Alt DB Lunges (50×2/35×2)


——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations
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