OUR WODS
8/21/2024
Every 2:00, 7 Rounds
Hang Power Cleans
1×6
1×5
1×4
4×3 work sets at the same weight
For Time:
5-4-3-2-1 of:
Sandbag Cleans
25-20-15-10-5 of:
Wall Balls
*13 min cap
8/20/2024
“Lazar Dukic”
3 Rounds of:
30 Calorie Row
10 Bar Muscle-ups
– Rest 3 min –
3 Rounds of:
30 Calorie Row
15 Strict HSPU’s
– Rest 3 min –
3 Rounds of::
10 Bar Muscle-ups
15 Strict HSPU’s
*27 min cap
8/19/2024
Every 2:30, 6 Rounds
Front Squats
6×8 reps
For Time:
45 Double Unders
15 Double DB/KB Hang Squat Cleans
45 Double Unders
12 Double DB/KB Hang Squat Cleans
45 Double Unders
9 Double DB/KB Hang Squat Cleans
45 Double Unders
6 Double DB/KB Hang Squat Cleans
45 Double Unders
3 Double DB/KB Hang Squat Cleans
*11 min cap
8/9/2024
For Time:
3 Rounds of:
10 OH Squats
1 Rope Climbs
2 Rounds of:
15 Front Squats
2 Rope Climbs
1 Round of:
30 Back Squats
3 Rope Climbs
*15 min cap
Core Work
4 Rounds of:
20 Hollow Rocks
20 KB Penguins
8/8/2024
4 Rounds:
4 Min AMRAP:
40 Double Unders
8 Toes to Bar
4 Clean and Jerks
– Rest 2 min –
*start next round where previous ended
8/7/2024
Every 2:20, 6 Rounds
Shoulder Press
6×8 reps
For Time:
10-8-6-4-2 of:
Burpee Box Overs
Hanging Squat Snatch
*8 min cap
8/6/2024
For Time:
21-15-9 of:
Bike Calories
Deadlifts
Pull-ups
*12 min cap
Tabata L-Sit
Tabata Push-ups
