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, December 2nd, 2025

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Min per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 3 Hang Power Cleans (ascending weights) 
  • :10s Chin over bar hold 

——————————————————————————————————–

Workout: AMRAP Repeats

AMRAP x 5 Minutes 

  • Buy in: 15 Strict Pull Ups 

-in remaining time AMRAP of:

  • 5 Hang Power Cleans (135/95) 
  • 5 Box Jumps (30”/24”) 

-Rest 2 Minutes-

AMRAP x 5 Minutes 

  • Buy in: 15 Hang Power Cleans (135/95) 

-in remaining time AMRAP of: 

  • 5 Box Jumps (30”/24”) 
  • 3 Strict Pull Ups 

-Rest 2 Minutes- 

AMRAP x 5 Minutes 

  • Buy in: 15 Box Jumps (30”/24”) 

-in remaining time AMRAP of:

  • 3 Strict Pull Ups 
  • 5 Hang Power Cleans (135/95) 

*RX+: (155/105) (Same Reps as RX) 

*CRX: (185/115) (12 Reps on Buy in / 3 Reps on AMRAPs) 

*3 Total Scores:

  • Rounds + Reps for each interval 

——————————————————————————————————–

Cardio Option: AMRAP Repeats

AMRAP x 5 Minutes 

  • Buy in: 15 Strict Pull Ups 

-in remaining time AMRAP of:

  • 9 Russian KB Swings (24K/16K) 
  • 5 Box Jumps (30”/24”) 

-Rest 2 Minutes-

AMRAP x 5 Minutes 

  • Buy in: 30 Russian KB Swings (24K/16K) 

-in remaining time AMRAP of: 

  • 5 Box Jumps (30”/24”) 
  • 3 Strict Pull Ups 

-Rest 2 Minutes- 

AMRAP x 5 Minutes 

  • Buy in: 15 Box Jumps (30”/24”) 

-in remaining time AMRAP of:

  • 3 Strict Pull Ups 
  • 9 Russian KB Swings (24K/16K) 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold
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