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 6th, 2026 (Burpee Day 70)

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength-Endurance: Every 2:30 Minutes x 4 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 3 Snatches 

*Snatches can be squat OR power 

Rx: (105/65) / Rx+: (115/75) / CRx: (135/85) 

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Workout: For Time 

3 Rounds 

  • 12 Alt DB Snatches (50/35) 
  • Pull Ups (12 – 8 – 4) 
  • 24 Double Unders

-THEN-

  • 800 Meter Run 

-THEN-

3 Rounds 

  • 24 Double Unders 
  • Pull Ups (12 – 8 – 4) 
  • 12 Alt DB Snatches (50/35) 

*Rx+: Chest 2 Bar Pull Ups (same reps as Rx) 

*CRx: Bar/Ring MU (6-4-2 Reps) 

*ROUND FLOW: 

  • R1: 12 DBS – 12 PU – 24 DU 
  • R2: 12 DBS – 8 PU – 24 DU 
  • R3: 12 DBS – 4 PU – 24 DU 
  • 800 Meter Run
  • R4: 24 DU – 12 PU – 12 DBS
  • R5: 24 DU – 8 PU – 12 DBS
  • R6: 24 DU – 4 PU – 12 DBS 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches
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