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: Sunday, April 19th, 2025 (Burpee Day 83)

Warm-up: Group Dynamic

  • Squat – Lunge Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Bodyweight Lunges 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • 3 Strict Toes to Bar OR 5 SLOW Knee Raises

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Workout: AMRAP + For Time 

Part A – AMRAP x 16 Minutes 

  • Run to the end of the driveway 
  • 4 Lateral Pogo Burpees 
  • 8 Alt Front Rack Lunges (115/85) 
  • 4 Toes to Bar 

-Rest 2 Minutes- 

Part B – For Time 

  • 400 Meter Run 

*Two Scores:

  • Rounds + Reps for Part A 
  • Time for Part B 
  • Completing the full run on part A counts as 1 rep 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 16 Minutes 

  • Run to the end of the driveway 
  • 4 Lateral Pogo Burpees over DB 
  • 8 Alt DB Lunges (50/35) 
  • 4 Toes to Bar 

-Rest 2 Minutes- 

Part B – For Time 

  • 400 Meter Run 

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Core: 4 Rounds 

  • 10 Turkish Sit Ups (20/15) 
  • 10 KB Pull Throughs (16K/12K)
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