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

WOD: Thursday, December 18th, 2025

Group Dynamic Warmup:

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Thrusts
Banded Hamstring Stretch – 1 Min per side

——————————————————————————————————–

Pre-Game: 4 Rounds

200 Meter Row OR 300 Meter Bike
5 Deadlifts (ascending weights)
:15s Hanging Knee Raise Hold

——————————————————————————————————–

Workout: For Time

250 Meter Row OR 600 M Bike

-Then-

13 – 11 – 9

Toes to Bar
Deadlifts (205/135)

-into-

500 Meter Row OR 1200 M Bike

-into-

9 – 11 – 13

Deadlifts (205/135)
Toes to Bar

-Then-

250 Meter Row OR 600 M Bike

*RX+: DL’s (225/155) / *CRX: DL’s (245/175)

——————————————————————————————————–

Cardio Option: For Time

250 Meter Row OR 600 M Bike

-Then-

13 – 11 – 9

Toes to Bar

21 – 15 – 9

Russian KB Swings (24K/16K)

-into-

500 Meter Row OR 1200 M Bike

-into-

9 – 15 – 21

Russian KB Swings (24K/16K)

9 – 11 – 13

Toes to Bar

-Then-

250 Meter Row OR 600 M Bike

——————————————————————————————————–

Core: 4 Rounds

10 Banded Palloff Presses
10 Banded Rotations

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WOD: Saturday, April 6th, 2019

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WOD: Thursday, December 18th, 2025

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