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: Friday, December 2nd, 2022

Warm-up: Group Dynamic

Cat Camels w/ :03s Pause- 10 Total (5 per position)
PVC Pass Through – 10 SLOW Reps
PVC Lat/Shoulder Stretch – :30s per side x 3

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Strength: Push Press (15 Minutes)

Establish a one rep max

*Make sure you rest between each heavy attempt

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Workout: 2 Intervals

AMRAP x 2 Minutes

Max Calorie Row/Ski/Bike

-Rest :30s-

AMRAP x 5 Minutes

5 Hang Power Clean and Jerks (95/65)
5 Toes to Bar

-Rest 2 Minutes and repeat-

*Row and Ski must be done on damper 10
*Bike is Arms only
4 total scores – 2 for calories and 2 for AMRAP of clean and t2b

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Cardio Option: 2 Intervals

AMRAP x 2 Minutes

Max Calorie Row/Ski/Bike

-Rest :30s-

AMRAP x 5 Minutes

10 DB Hang Clean and Jerks (50/35) *5 per side
5 Toes to Bar

-Rest 2 Minutes and repeat-

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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