WOD: Saturday, April 6th, 2019

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, July 21st, 2024

Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, air squats, up-downs
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 200 Meter Run 
  • 3 Hang Squat Cleans (ascending weights) 
  • :10s Dead Hang from pull up bar 

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Workout: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy In: 200 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Then in remaining time AMRAP of: 

  • 4 Toes to Bar 
  • Hang Squat Cleans 

Intv1: 8 Hang Squat Cleans (95/65) 

Intv2: 6 Hang Squat Cleans (105/75) 

Intv3: 4 Hang Squat Cleans (115/85) 

*Three separate scores:

  • Rounds + Reps for each interval 

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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy In: 200 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Then in remaining time AMRAP of: 

  • 4 Toes to Bar 
  • DB Hang Squat Cleans (50/35) 

Intv1: 8 Hang Squat Cleans (4 per side) 

Intv2: 6 Hang Squat Cleans (3 per side)

Intv3: 4 Hang Squat Cleans (2 per side) 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side) 
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