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: Thursday, September 18th, 2025

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Samson Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • :15s Hollow Hold 

——————————————————————————————————–

Workout: For Time 

  • 300 Meter Med-ball Run (20/14) 

-into-

2 Rounds 

  • 6 Sumo Deadlift High Pulls (105/75) 
  • 18 Toes to Bar 

-Then-

  • 300 Meter Med-ball Run (20/14) 

-into-

2 Rounds 

  • 7 Sumo Deadlift High Pulls (105/75) 
  • 21 V-Ups 

-Then-

  • 300 Meter Med-ball Run (20/14) 

-into-

2 Rounds 

  • 8 Sumo Deadlift High Pulls (105/75) 
  • 24 Weighted Ab-Mat Sit Ups (20/14)

——————————————————————————————————–

Cardio Option: For Time 

  • 300 Meter Med-ball Run (20/14) 

-into-

2 Rounds 

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

-Then-

  • 300 Meter Med-ball Run (20/14) 

-into-

2 Rounds 

  • 15 Rage Balls (20/15) 
  • 21 V-Ups 

-Then-

  • 300 Meter Med-ball Run (20/14) 

-into-

2 Rounds 

  • 18 Rage Balls (20/15) 
  • 24 Weighted Ab-Mat Sit Ups (20/14)

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations 
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