OUR WODS
2/29/2024
Mobility:
Evil Lunge Stretch
3 Rounds
6 Min AMRAP:
15/12 Bike Calories
9 Power Cleans
6 Front Squats
3 Rope Climbs
– Rest 3 min –
*start next round where previous ended
2/28/2024
Every 1:30, 8 Rounds:
Snatch + Hang Snatch
4 Rounds for Time:
21/18 Calorie Row
12 Burpees over the Rower
*16 min cap
2/27/2024
Every 2:20, 6 Rounds:
Split Jerks
1×6 reps
1×5 reps
1×4 reps
3×3 reps (same weight)
5 Rounds for Time:
30 Crossovers or 50 Double Unders
10 Deadlifts
3 Wall Walks
*14 min cap
2/26/2024
Every 2:30, 6 Rounds:
Pause Back Squats
3×5 reps Warm-up
3×5 reps Working (same weight)
For Time:
20-18-16-14-12-10-8-6-4-2 of:
Wall Balls
10-9-8-7-6-5-4-3-2-1 of:
Pull-ups
*12 min cap
2/23/2024
“CF Open 17.5”
10 Rounds for Time:
9 Thrusters 95/65
35 Double Unders
*18 min cap
“Scaled”
10 Rounds for Time:
9 Thrusters 65/45
35 Single Unders
*18 min cap
Accessory Work
Every 2:00, 5 Rounds:
Max Push-ups (single set)
2/22/2024
4 Rounds:
4 Min AMRAP:
20 Toes to Rings
20 KB Swings
20 Box Step-overs w/KB
– Rest 2 min –
2/21/2024
Every 2:30, 6 Rounds:
Front Squats
1×6 reps
1×5 reps
1×4 reps
3×3 reps (same weight)
For Time:
2-4-6-8-10 of:
Burpee Pull-ups
Power Snatch
*12 min cap