OUR WODS
3/2/2021
7 Min AMRAP:
3-6-9-12-15… of:
Thrusters
Toes to Bar
For Time:
10-9-8-7-6-5-4-3-2-1 of:
Strict Pull-ups
Strict Ring Dips or Push-ups x 2
*12 min cap
3/1/2021
Hanging Power Cleans
3-3-3-3-3
3 Rounds for Time:
12 Deadlifts
24 Pistols or 48 Lunges
*9 min cap
2/27/2021
Partner Workout
For Time:
60-50-40-30-20-10 of:
One Arm DB Snatch
Wall Balls
2/26/2021
For Time:
1 Round of:
30 Pull-ups
60 KB Swings
120 Double Unders / 180 Singles
Then 2 Rounds of:
15 Pull-ups
30 KB Swings
60 Double Unders / 90 Singles
Then 3 Rounds of:
10 Pull-ups
20 KB Swings
40 Double Unders / 60 Singles
*24 min cap
2/25/2021
Push Press
5-5-5-5
3 Rounds for Time:
12 Box Jumps
12 Deadlifts
9 Toes to Bar
9 Hanging Power Cleans
6 Front Rack Lunges
6 Push Jerks
*12 min cap
2/24/2021
3 Min AMRAP:
21 OH Squats
21 Bar Facing Burpees
Max Calorie Row
– Rest 2 min –
3 Min AMRAP:
18 OH Squats
18 Bar Facing Burpees
Max Calorie Row
– Rest 2 min –
3 Min AMRAP:
15 OH Squats
15 Bar Facing Burpees
Max Calorie Row
– Rest 2 min –
3 Min AMRAP:
12 OH Squats
12 Bar Facing Burpees
Max Calorie Row
– Rest 2 min –
3 Min AMRAP:
9 OH Squats
9 Bar Facing Burpees
Max Calorie Row
*score is total calories
2/23/2021
For Time:
Run 600 m
15 Power Snatch
15 Chest to Bar Pull-ups / 7 Bar Muscle-ups
12 Power Snatch
12 Chest to Bar Pull-ups / 5 Bar Muscle-ups
9 Power Snatch
9 Chest to Bar Pull-ups / 3 Bar Muscle-ups
Run 600 m
*15 min cap
