WOD: Saturday, April 6th, 2019

Posted April 5, 2019 by Diogo Dias & filed under Workout of the Day.

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

WOD: Tuesday, August 9th, 2022

Warm-up: Group Dynamic

Plank-Shoulder Tap Tabata – 2 Minutes
:20s Plank on Hands – :10s of Shoulder Taps
Banded Lat/Samson Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

(9/7) Calorie Row OR Bike
5 Shoulder to Overhead (ascending weights)
5 Jump Squats

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Workout: For Time

Buy In: 50 Med-Ball Switches (20/14)

-Then-

4 Rounds

(15/12) Calorie Row OR (12/9) Calorie Bike
12 Burpees Over Bar
9 Shoulder to Overhead (135/95)

-Then-

Buy Out: 50 Med-Ball Switches (20/14)

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Cardio Option: For Time

Buy In: 50 Med-Ball Switches (20/14)

-Then-

4 Rounds

(15/12) Calorie Row OR (12/9) Calorie Bike
12 Burpees Over Bar
15 Med-Ball Push Press (20/14)

-Then-

Buy Out: 50 Med-Ball Switches (20/14)

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Core: 4 Rounds

30 Russian Twists (25/15)
30 Flutter Kicks

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