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: Saturday, May 4th, 2024 (Burpee Day 96)

Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on Hands – :10s of Push Ups 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 5 Shoulder to Overhead (ascending weights) 
  • :15s Hollow Hold 

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Workout: For Time (30 Min Cap) 

  • 800 Meter Run 
  • 40 Weighted Ab-Mat Sit Ups (20/14) 
  • 20 Shoulder to Overhead (115/85) 
  • 40 Lateral Pogo Burpees 
  • 20 Shoulder to Overhead (115/85) 
  • 40 Weighted Ab-Mat Sit Ups (20/14) 
  • 800 Meter Run 

*CRX: 20 Shoulder to Overhead (185/115) 

*Score is either the time for completion or total reps completed in 30 min

*If you hit the cap then the run counts as 8 reps (1 for every 100 M)

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Cardio Option: For Time (30 Min Cap) 

  • 800 Meter Run 
  • 40 Weighted Ab-Mat Sit Ups (20/14) 
  • 40 DB Shoulder to Overhead (50/35) *20 per side
  • 40 Lateral Pogo Burpees over DB
  • 40 DB Shoulder to Overhead (50/35) *20 per side
  • 40 Weighted Ab-Mat Sit Ups (20/14) 
  • 800 Meter Run 

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Strength: Bench Press + Bicep Curls

4 Sets 

  • 5 Bench Press 
  • 10 Alt DB Bicep Curls 

*Increase bench weight each set 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings
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