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: Tuesday, August 9th, 2022

Warm-up: Group Dynamic

  • Plank-Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on Hands – :10s of Shoulder Taps 
  • Banded Lat/Samson Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row OR Bike 
  • 5 Shoulder to Overhead (ascending weights) 
  • 5 Jump Squats 

——————————————————————————————————–

Workout: For Time 

  • Buy In: 50 Med-Ball Switches (20/14)

-Then-

4 Rounds 

  • (15/12) Calorie Row OR (12/9) Calorie Bike 
  • 12 Burpees Over Bar 
  • 9 Shoulder to Overhead (135/95) 

-Then-

  • Buy Out: 50 Med-Ball Switches (20/14) 

——————————————————————————————————–

Cardio Option: For Time 

  • Buy In: 50 Med-Ball Switches (20/14)

-Then-

4 Rounds 

  • (15/12) Calorie Row OR (12/9) Calorie Bike 
  • 12 Burpees Over Bar 
  • 15 Med-Ball Push Press (20/14) 

-Then-

  • Buy Out: 50 Med-Ball Switches (20/14) 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Russian Twists (25/15) 
  • 30 Flutter Kicks
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