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, July 27th, 2024

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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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Power Snatches (ascending weights) 
  • 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: AMRAP x 21 Minutes 

  • Buy In: Run the Loop 

-In remaining time AMRAP of:

  • 35 Double Unders 
  • 5 Power Snatches (115/85) 
  • 7 Pull Ups 

*RX+: 5 Power Snatches (135/95) 

*CRX: 5 Power Snatches (155/105) / 3 Bar/Ring Muscle Ups 

*Score is total # of Rounds + Reps completed in remaining time

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Cardio Option: AMRAP x 21 Minutes 

  • Buy In: Run the Loop 

-In remaining time AMRAP of:

  • 35 Double Unders 
  • 10 American KB Swings (24K/16K) 
  • 7 Pull Ups 

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Strength Work: Bench Press 

  • Establish a heavy single 

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Core: 4 Rounds 

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