OUR WODS
6/4/2024
21 Min AMRAP:
45 Double Unders
15 Toes to Bar
12/9 Bike Calories
3 Wall Walks
6/3/2024
Every 2:40, 6 Rounds
Front Squats
1×5
1×4
1×3
3×1 – find new 1RM
“Ingrid”
10 Rounds for Time:
3 Snatches 135/95
3 Bar Facing Burpees
*12 min cap
5/30/2024
8 Min AMRAP:
24 KB Snatch
3 Rope Climbs
– Rest 4 Min –
For Time:
30 Toes to Bar
50 Toes to Rings
70 Sit-ups
*10 min cap
5/30/2024
Every 3:00 for 4 Rounds:
Back Squats
2×10 rep Warm-up Sets
2×10 rep Work Sets
5 Rounds for Time:
25 Double Unders
5 Strict HSPU’s or DB Shoulder Press
25 Double Unders
5 Power Cleans
*15 min cap
*compare to 6/1/2023
5/29/2024
7 Rounds:
2 Min AMRAP:
Row 250/200 m
Max Rep Burpee Box Overs
– Rest 1 min –
*score is total Burpee Box Overs
5/28/2024
Every 2:50, 5 Rounds:
Sumo Deadlifts
1×7 reps
1×6 reps
1×5 reps
1×4 reps
1×3 reps
3 Rounds for Time:
15/12 Calorie Bike
12 Hang Clean and Jerks
*8 min cap
*compare to 5/30/2023
5/27/2024
Classes at 7/8/9 am ONLY
“Murph”
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
