OUR WODS
1/31/2024
5 Rounds for Time:
Run 400 m
6 Pull-ups
12 Deadlifts
6 Pull-ups
*25 min cap
1/30/2024
Every 2:30, 6 Rounds:
Back Squats
1×8 reps
1×7 reps
1×6 reps
3×5 reps (same weight)
For Time:
15-12-9 of:
Thrusters
Burpees over the Bar
*7 min cap
1/29/2024
8 Rounds of:
30 sec Hold / 15 sec Rest
Plank Hold
3 Rounds for Time:
45 Double Unders
15 Power Cleans
45 Double Unders
15 Push Jerks
*18 min cap
1/26/2024
Every 2:30, 6 Rounds:
Hanging Squat Cleans
1×6 reps
1×5 reps
1×4 reps
3×3 reps (same weight)
4 Rounds for Time:
21 Wall Balls
12 Hang Clean and Jerks
*14 min cap
1/25/2024
18 Min AMRAP:
21/16 Bike Calories
15 Deadlifts
9 Ring Dips
3 Rope Climbs
Core Work:
6 Min AMRAP:
15 Toes to Pole
20 Russian Twists
1/24/2024
Every 2:20, 6 Rounds:
Overhead Squats
1×8 reps
1×7 reps
1×6 reps
3×5 reps (same weight)
For Time:
3-6-9-12-15-12-9-6-3 of:
Sandbag Bearhug Squats
*30 Double Unders before each set of squats
*12 min cap
1/23/2024
3 Rounds for Max Reps:
3 Min AMRAP:
5 Power Cleans
5 Bar Facing Burpees
– Rest 1 min –
3 Min AMRAP:
10 Calorie Row
10 Box Jump Overs
– Rest 1 min –