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: Friday, January 17th, 2025

Warm-up: Group Dynamic

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

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Strength: Strict Press (17 Minutes) 

  • Establish a new 1 Rep Max 

*Warm Up Rep Scheme:

  • 5-5-3-3-1-1-1-1-1-etc.. 

*Make sure you rest between heavy attempts! 

——————————————————————————————————–

Workout: Ladder + For Time 

Part A – Ladder x 12 Minutes 

4, 6, 8, 10, 12, 14, 16, 18, 20, etc… 

  • Calorie Row/Bike/Runner/Ski 
  • DB Hang Snatches (50/35) *half per side
  • Pull Ups 

-Rest 2 Minutes- 

Part B – For Time 

  • 250 M Row/Ski / 200 M Run / 600 Meter Bike 
  • 10 DB Snatches (50/35) *half per side
  • 250 M Row/Ski / 200 M Run / 600 Meter Bike 

*CRX: Bar/Ring Muscle Ups (2-3-4-5-6-7-8-9-10-etc..) 

*Two Scores:

  • Last Full Round completed + Partial reps on Part A 
  • Time for Part B 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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