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: Monday, October 14th, 2024

Warm-up: Group Dynamic

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Trusts 
  • Couch Stretch – 1 Minute per side 

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Strength: Thruster (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 3 Reps each at 85% of 1RM 
  • Sets 3 and 4: 2 Reps each at 90% of 1RM 

*Focus on being explosive out of the squat 

*Rest between sets 

*Belt, knee sleeves, wrist straps, lifters are all helpful 

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Workout: For Time 

  • 400 Meter Run 
  • 40 Alt DB Box Step Ups (50/35) 
  • 40 Weighted Ab-Mat Sit Ups (20/14) 

-Then-

  • 300 Meter Run 
  • 30 Alt DB Box Step Ups (50/35) 
  • 30 Weighted Ab-Mat Sit Ups (20/14) 

-Then-

  • 200 Meter Run 
  • 20 Alt DB Box Step Ups (50/35) 
  • 20 Weighted Ab-Mat Sit Ups (20/14) 

*DB can be held in any style 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)
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