OUR WODS
10/11/2024
5 Min AMRAP:
20 KB Swings
20 Box Step-ups w/KB
– Rest 3 min –
5 Min AMRAP:
20 Box Step-ups w/KB
20 Toes to Pole
– Rest 3 min –
5 Min AMRAP:
20 Toes to Pole
20 KB Swings
*score is total reps
10/10/2024
4 Rounds
1 min Work / :15 sec Rest for Max Reps:
Ring Rows
Front Squats
Row Calories
Push Press
10/9/2024
12 Min AMRAP:
35 Double Unders
20 Sit-ups
15 Wall Balls
4 Rounds, 1 min Hold / 1 min Rest
Double DB/KB Farmers Hold
*Alternate with a Partner
10/7/2024
Every 2:00, 6 Rounds
5 Shoulder Press
3 Warm-up / 3 Work Sets (same weight)
3 Rounds, 1 min Each for Max Reps:
Bike Calories
– Rest :30 sec –
DB Snatch
– Rest :30 sec –
9/20/2024
7 Rounds for Time
Row 250/200 m
6 Power Snatches
12 Toes to Rings or 3 Ring Muscle-ups
*24 min cap
9/19/2024
Every 2:15, 6 Rounds
Shoulder Press
6×5 reps – working to find 5RM
For Time:
30 KB Swings
15 Thrusters
24 KB Swings
12 Thrusters
18 KB Swings
9 Thrusters
*7 min cap
9/18/2024
Every 2:00, 4 Rounds
6 Turkish Get-ups
3 Rounds for Time:
45 Sit-ups
30 DB Snatch
15/12 Bike Calories
*17 min cap
