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, April 13th, 2026 (Burpee Day 77)

Group Dynamic Warmup:

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

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Strength-Endurance: EMOM x 10 Minutes 

  • Min 1: (12/8) Cal Row/Ski OR (9/6) Cal Bike
  • Min 2: 3 Squat Cleans 

*Rx: (135/95) / Rx+: (185/115) / CRx: (205/125) 

*One weight for all 5 Rounds 

*:50s Cap on the calories (adjust if needed) 

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Workout: For Time 

3 Rounds

  • 25 Wall Balls (20/14) 
  • 10 Alt DB Hang Clean and Jerks (50/35) 

-THEN-

  • 800 Meter Med-Ball Run (20/14) 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)
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