OUR WODS
7/5/2024
Every 2:00, 8 Rounds
Floor Press
1×8
1×7
1×6
5×5 work sets at the same weight
4 Rounds for Time:
21 Toes to Rings
12 OH Squats
*12 min cap
7/4/2024
Individual or Partner
“Dork”
6 Rounds for Time:
60 Double Unders
30 KB Swings 53/35
15 Burpees
7/3/2024
Every 2:30, 7 Rounds
Push Jerks
1×5
1×4
1×3
4×2 work sets at the same weight
For Time:
15/12 Bike Calories
30 Hang Power Cleans
15/12 Bike Calories
*6 min cap
7/2/2024
7 Min AMRAP:
5 Pull-ups
10 DB Snatch
15 Wall Balls
– Rest 3 Min –
7 Min AMRAP:
Max Calorie Row
– Rest 3 Min –
7 Min AMRAP:
5 Pull-ups
10 Push-ups
15 Squats
*score is TOTAL reps/calories
7/1/2024
Every 2:45, 6 Rounds
Back Squats
1×6
1×5
1×4
3×3 work sets at the same weight
For Time:
21-15-9 of:
Deadlifts
Box Jump Overs
*7 min cap
6/14/2024
8 Rounds for Time:
6 Power Cleans
7 Front Squats
5 Push Jerks
30 Crossovers
9 Pull-ups
*24 min cap
6/13/2024
5 Min AMRAP:
Turkish Get-ups
15 Min AMRAP:
20 DB Box Stepovers
15/12 Push-ups
2 Rope Climbs
