OUR WODS
4/15/2024
With a 24 min running clock:
Every 4 min complete:
6 Front Squats
9 Hang Clean and Jerks
15/12 Bike Calories
– Rest remainder of 4 min –
*each round for time, score is the SLOWEST of the 6 rounds.
4/12/2024
3 Rounds, 1 Min Each for Max Reps:
Bentover Rows
Ring Dips
4 Rounds for Time:
Box Push 120′
Single DB Walking OH Lunge 60′
15 Pull-ups
*16 min cap
4/11/2024
3 Rounds
7 Min AMRAP:
1-2-3-4-5…
Sandbag Cleans
Sandbag Carry 60′
Ring Muscle-ups or Toes to Rings x 5
– Rest 3 min –
4/10/2024
Every 2:20, 6 Rounds:
Push Jerks
1×6 reps
1×5 reps
1×4 reps
3×3 reps (same weight)
7 Rounds for Time:
35 Double Unders
7 Deadlifts
*11 min cap
4/9/2024
20 Min AMRAP:
30/24 Calorie Row
20 Wall Balls
30′ Handstand Walk
Core Work
4 Rounds:
20 Hollow Rocks
20 Penguins
4/8/2024
Every 2:30, 6 Rounds:
Front Squats
1×6 reps
1×5 reps
1×4 reps
3×3 reps (same weight)
For Time:
30 DB Snatch
15 Burpee Box Jumps
24 DB Snatch
12 Burpee Box Jumps
18 DB Snatch
9 Burpee Box Jumps
12 DB Snatch
6 Burpee Box Jumps
6 DB Snatch
3 Burpee Box Jumps
*15 min cap
4/5/2024
Every 2:00 for 5 Rounds:
Max Rep Strict Pull-ups
For Time:
10-9-8-7-6-5-4-3-2-1 of:
Push Jerks
Box Jumps
Toes to Bar
*13 min cap
