OUR WODS
9/17/2024
Every 2:40, 6 Rounds
Back Squats
1×6 reps @75% 1RM
1×5 reps @80% 1RM
1×4 reps @85% 1RM
3×3 reps @90% 1RM
For Time:
75 Double Unders
50 Wall Balls
25 Bar Facing Burpees
50 Hang Power Cleans
75 Double Unders
*12 min cap
9/16/2024
16 Min AMRAP:
20/16 Calorie Row
8 Toes to Bar
20 Single DB Push Press
8 Min EMOM:
Even: Max Strict Pull-ups
Odd: Max Push-ups
9/6/2024
For Time:
25/20 Bike Calories
60 Double Unders
20 Clean and Jerks
60 Double Unders
20 Ring Muscle-ups or 40 Pull-ups + 40 Push-ups
60 Double Unders
20 Clean and Jerks
60 Double Unders
25/20 Bike Calories
*25 min cap
9/5/2024
Every 2:45, 6 Rounds
Deadlifts
1×8 reps @70% 1RM
1×7 reps @75% 1RM
1×6 reps @80% 1RM
3×5 reps @85% 1RM
For Time:
3-6-9-12-15 of:
Toes to Bar
6-12-18-24-30 of:
Wall Balls
*12 min cap
9/4/2024
4 Rounds
:90 Sec Each with :30 Sec Rest for Max Reps:
Row Calories
DB Hang Clean and Jerks
Box Step Overs w/DB
9/3/2024
Every 2:30, 6 Rounds
Overhead Squats
6×5 reps
For Time:
13-11-9-7-5-3 of:
Power Snatch
Overhead Squats
*11 min cap
9/2/2024
Labor Day Schedule
8:30 and 9:30 Classes
“Danny”
Partner or Individual
20 Min AMRAP:
30 Box Jumps 24″/20″
20 Push Press 115/80
30 Pull-ups
