OUR WODS
3/29/2024
For Time:
Run 600 m
30 Push Press
60 Wall Balls
30 Box Jumps
60 KB Swings
30 Burpees
Run 600 m
*25 min cap
3/28/2024
Every 1:30, 6 Rounds:
Bentover Barbell Rows
2×8 reps Warm-up
4×8 reps Working Sets (same weight)
15 min AMRAP:
35 Double Unders
15 Toes to Bar
5 Sandbag Cleans
1 Rope Climb
3/27/2024
Every 2:15, 6 Rounds:
Shoulder Press
1×8 reps
1×7 reps
1×6 reps
3×5 reps (same weight)
For Time:
30-20-10 of:
Calorie Row
Single DB Thrusters
*10 min cap
3/26/2024
With a 24 min running clock:
Every 4 min complete:
12/9 Bike Calories
9 Deadlifts
6 Bar Facing Burpees
– Rest remainder of 4 min –
*each round for time, score is the SLOWEST of the 6 rounds.
3/25/2024
Every 2:00, 8 Rounds:
Squat Clean +
Hanging Squat Clean
4 warm-up / 4 work sets
10 Min AMRAP:
5 HSPU’s
10 Pistols
15 Pull-ups
3/22/2024
Every 2:15, 6 Rounds:
Push Jerks
1×6 reps
1×5 reps
1×4 reps
3×3 reps (same weight)
2 Rounds for Time:
Run 600 m
30 Knees to Elbows
15 Power Snatch
*16 min cap
3/21/2024
Tabata Ring Holds
Tabata Hollow Rocks
For Time:
40-30-20-10 of:
KB Swings
Goblet Lunges
Sit-ups
*14 min cap