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, April 21st, 2026 (Burpee Day 85)

Group Dynamic Warmup:

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

——————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row/Ski OR 300 M Bike 
  • 3 Shoulder to Overhead (ascending weights) 
  • :10s Chin over Bar Hold 

*After round 2 swap 1 RC for the hold 

*Barbell comes from the ground only

——————————————————————————————————–

Workout: 3 intervals (6 Minutes ON / 2 Minutes OFF) 

INTV1: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-then in remaining time AMRAP of: 

  • 9 Shoulder to Overhead (115/75) 
  • 3 Rope Climbs 

INTV2: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-then in remaining time AMRAP of: 

  • 6 Shoulder to Overhead (135/85)
  • 2 Rope Climbs 

INTV3: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-then in remaining time AMRAP of: 

  • 3 Shoulder to Overhead (155/95) 
  • 1 Rope Climb

*CRX: (135/85) / (155/95) / (185/105) Same Reps as Rx

*3 Total Scores:

  • Rounds + Reps for each interval 

*Rope Climb Scaling Options: 

  • Scale Reps or distance on rope 
  • Rope Ascents (6 Reps, 4 Reps, 2 Reps) 
  • Strict Pull ups (9 Reps, 6 Reps, 3 Reps)

——————————————————————————————————–

Cardio Option: 3 intervals (6 Minutes ON / 2 Minutes OFF) 

INTV1: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-then in remaining time AMRAP of: 

  • 15 Med-Ball Push Press (20/14) 
  • 3 Rope Climbs 

INTV2: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-then in remaining time AMRAP of: 

  • 12 Med-Ball Push Press (20/14) 
  • 2 Rope Climbs 

INTV3: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-then in remaining time AMRAP of: 

  • 9 Med-Ball Push Press (20/14)
  • 1 Rope Climb

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold
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