OUR WODS
7/16/2024
Every 1:20, 10 Rounds
Power Clean + Hang Squat Clean
“Bell”
3 Rounds for Time:
21 Deadlifts 185/125
15 Pull-ups
9 Front Squats 185/125
*15 min cap
7/15/2024
Every 2:30, 5 Rounds
Shoulder Press
5×10 reps
For Time:
30/24 Calorie Row
30 Burpees over the Rower
30/24 Calorie Row
*8 min cap
7/12/2024
4 Rounds
5 Min AMRAP:
50 Double Unders
10 Ring Dips
5 Sandbag Cleans
10 Push-ups
– Rest 2 min –
*start next round where previous ended
7/11/2024
Every 2:30, 6 Rounds
Overhead Squats
1×6
1×5
1×4
3×3 work sets at the same weight
5 Rounds for Time:
21 Wall Balls
12 Toes to Bar
*12 min cap
7/10/2024
5 Rounds:
2 Min AMRAP:
9/6 Bike Calories
9 Bar Facing Burpees
Max Rep Squat Clean Thrusters
– Rest 2 min –
*score is total Squat Clean Thrusters
7/9/2024
20 Min AMRAP:
10 Shuttle Runs 30′
20 One Arm KB Snatch
10 KB OH Lunges
2 Rope Climbs
7/8/2024
Every 1:30, 10 Rounds
Clean and Jerks
3×3
2×2
5×1
For Time:
15 Deadlifts
3 Chest to Bar Pull-ups
12 Deadlifts
6 Chest to Bar Pull-ups
9 Deadlifts
9 Chest to Bar Pull-ups
6 Deadlifts
12 Chest to Bar Pull-ups
3 Deadlifts
15 Chest to Bar Pull-ups
*9 min cap
