OUR WODS
4/4/2024
With a 24 min running clock:
Every 4 min complete:
15 Wall Balls
12 Power Snatch
9 Bar Facing Burpees
– Rest remainder of 4 min –
*each round for time, score is the SLOWEST of the 6 rounds.
4/3/2024
8 Rounds of:
1 Min Ski Calories
– Rest :30 sec –
1 Min Row Calories
– Rest :30 sec –
1 Min Bike Calories
– Rest :30 sec –
*score is total calories
4/2/2024
Every 2:40, 6 Rounds:
Back Squats
1×6 reps
1×5 reps
1×4 reps
3×3 reps (same weight)
“Fran”
For Time:
21-15-9 of:
Thrusters 95/65
Pull-ups
4/1/2024
4 Rounds For Time:
Run 400 m
15 Deadlifts
12 Hang Clean and Jerks
*20 min cap
3/29/2024
For Time:
Run 600 m
30 Push Press
60 Wall Balls
30 Box Jumps
60 KB Swings
30 Burpees
Run 600 m
*25 min cap
3/28/2024
Every 1:30, 6 Rounds:
Bentover Barbell Rows
2×8 reps Warm-up
4×8 reps Working Sets (same weight)
15 min AMRAP:
35 Double Unders
15 Toes to Bar
5 Sandbag Cleans
1 Rope Climb
3/27/2024
Every 2:15, 6 Rounds:
Shoulder Press
1×8 reps
1×7 reps
1×6 reps
3×5 reps (same weight)
For Time:
30-20-10 of:
Calorie Row
Single DB Thrusters
*10 min cap
