OUR WODS

7/25/2024

Every 2:30, 6 Rounds
Deadlifts
3×5
2×4
1×3

For Time:
60 Double Unders
12 Shuttle Runs
60 Double Unders
6 Rope Climbs
60 Double Unders
12 Shuttle Runs
60 Double Unders
*12 min cap

3 Rounds
6 Min AMRAP:
6 Toes to Bar
8 Push-ups
10 KB Swings
12 Goblet Squats
– Rest 3 Min –
*start next round where previous ended

Every 2:30, 6 Rounds
Push Press
6×8 reps

For Time:
24-20-16-12 of:
Row Calories
12-10-8-6 of:
Devil Press
*14 min cap

Every 2:30, 6 Rounds
Front Squats
1×8
1×7
1×6
3×5 work sets at the same weight

For Time:
15-12-9 of:
Bike Calories
Thrusters
*7 min cap

20 Min AMRAP:
90 Single Unders
10 Power Cleans
20 Sit-ups
60 Double Unders
10 Power Cleans
20 Sit-ups
30 Crossovers
10 Power Cleans
20 Sit-ups

Every 3:00, 5 Rounds
Back Squats
5×10 reps

For Time:
10-8-6-4-2 of:
Box Push 30′
20-16-12-8-4 of:
HSPU’s or DB Push Press
*16 min cap

5 Rounds for Max Reps/Calories
1:00 Work with :30 sec Rest
Ski Erg Calories
KB Swings
Bike Calories
Box Jumps