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, October 29th, 2025

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge – :10s of Hip Thrusts 
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (17 Minutes) 

4 Sets x 1 Rep 

  • Sets 1 and 2: 1 Rep each at 90% of 1RM 
  • Sets 3 and 4: 1 Rep each at 95% of 1RM 

HEAVY REPS! Focus on your set up every time

Use a belt for extra core stabilization

Make sure you rest between sets 

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Workout: Ladder + For Time 

Part A – Ladder x 12 Minutes 

3 – 6 – 9 – 12 – 15 – 18 – 21 – etc…

  • Sumo Deadlift High Pulls (95/65)
  • Toes to Bar 
  • 18 Double Unders 

-Rest 2 Minutes- 

Part B – For Time 

  • 500 Meter Row/Ski OR 1200 Meter Bike 

*Two Scores:

  • Last FULL round completed + partial reps on ladder
  • Time to complete meters on Part B 

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Cardio Option: Ladder + For Time 

Part A – Ladder x 12 Minutes 

3 – 6 – 9 – 12 – 15 – 18 – 21 – etc…

  • Rage Balls (20/15) 
  • Toes to Bar 
  • 18 Double Unders 

-Rest 2 Minutes- 

Part B – For Time 

  • 500 Meter Row/Ski OR 1200 Meter Bike 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold
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