OUR WODS
8/5/2024
Every 2:30, 6 Rounds
Front Squats
1×6
1×5
1×4
3×3 work sets at the same weight
10 Min AMRAP:
20/15 Row Calories
20 Wall Balls
8/2/2024
Every 1:40, 10 Rounds
Clean High Pull +
Squat Clean +
Hanging Squat Clean
10×1
“Marco”
3 Rounds for Time:
21 Pull-ups
15 HSPU’s
9 Thrusters 135/95
*15 min cap
8/1/2024
30 Min AMRAP:
25/20 Bike Calories
25 Double Unders
25/20 Row Calories
25 Double Unders
7/31/2024
Every 2:40, 6 Rounds
Back Squats
6×8 reps
For Time:
24-18-12-6 of:
Double DB Box Step-ups
4-3-2-1 of:
Rope Climbs
*12 min cap
7/30/2024
Every 2:30, 5 Rounds
5 Push Press +
3 Push Jerks +
1 Split Jerk
For Time:
9-7-5 of:
Sandbag Cleans
Wall Walks
*14 min cap
7/29/2024
5 Min AMRAP:
5 Toes to Bar
5 Power Snatch
5 Bar Facing Burpees
– Rest 3 min –
5 Min AMRAP:
5 Chest to Bar Pull-ups
5 Overhead Squats
5 Bar Facing Burpees
– Rest 3 min –
5 Min AMRAP:
5 Bar Muscle-ups
5 Squat Snatch
5 Bar Facing Burpees
7/26/2024
“Shirley”
For Time:
30-24-18-12-6 of:
Wall Balls
20-16-12-8-4 of:
Pull-ups
10-8-6-4-2 of:
Clean and Jerks 135/95
*25 min cap
