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: Saturday, May 10th, 2025 (Burpee Day 103)

  • Plate Squat Tabata – 2 Minutes  
  • :20s bottom of squat hold – :10s of plate squats
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Hang Squat Cleans (ascending weights) 
  • :15s Hanging Knee Raise Hold

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Workout: AMRAP x 21 Minutes 

  • Buy in: Run the Loop 

-in remaining time AMRAP of:

  • 3 Hang Squat Cleans (135/95) 
  • 9 Toes to Bar 
  • 27 Double Unders 

*RX+: 3 Hang Squat Cleans (155/105) 

*CRX: 3 Hang Squat Cleans (185/115) 

*One score: Total # of rounds + reps completed

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Cardio Option: AMRAP x 21 Minutes 

  • Buy in: Run the Loop 

-in remaining time AMRAP of:

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

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Accessory Work: Bench Press 

  • Establish a 3 Rep Max 

*Make sure you have a spotter with you 

*Aim for 90% of your 1 Rep Max 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings 
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