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: Monday, January 12th, 2026

Group Dynamic Warmup:

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

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Strength: Front Squat (17 Minutes) 

  • Establish a new 1 Rep Max 

*Retest week! Shoot for the PR!

*Bring out the weightlifting shoes, belt, knee sleeves! 

*Warm Up Rep Scheme: 

  • 5-5-3-3-1-1-1-etc… 

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Workout: AMRAP x 14 Minutes 

  • 250 Meter Row / 200 M Run / 600 M Bike 
  • 7 DB Thrusters (50/35) (RIGHT ARM) 
  • 21 Ab-Mat Sit Ups 
  • 7 DB Thrusters (50/35) (LEFT ARM) 

*One score: rounds + reps completed in 14 mins

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Core: 4 Rounds

  • 15 Ab-Wheels 
  • 30 Flutter Kicks
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