OUR WODS
6/12/2024
Every 2:45, 6 Rounds
Back Squats
1×7
1×6
1×5
3×5 work sets – same weight
5 Rounds for Time:
9/6 Bike Calories
6 Squat Snatch
*9 min cap
6/11/2024
“The Ghost”
6 Rounds, 1 Min Each of:
Row Calories
Burpees
Double Unders
Rest
6/10/2024
Every 2:30, 6 Rounds
3 Split Jerks
3 warm-up sets
3 work sets at same weight
7 Rounds for Time:
7 Thrusters
7 Toes to Bar
*11 min cap
6/8/2024
5 Person Teams
4 Rounds for Time:
100 m Farmers Carry
20 Box Jumps
100 m Sled Pull
20 Wall Balls
Rest
*25 min cap
6/7/2024
For Time:
Run 400 m
30 DB Snatch
30 Toes to Rings OR 10 RMU
Run 400 m
24 DB Snatch
24 Toes to Rings OR 8 RMU
Run 400 m
18 DB Snatch
18 Toes to Rings OR 6 RMU
Run 400 m
12 DB Snatch
12 Toes to Rings OR 4 RMU
*24 min cap
6/6/2024
Every 2:30, 6 Rounds
3 Push Press
3 warm-up sets
3 work sets at same weight
“Jackie”
For Time:
1000 m Row
50 Thrusters 45/35
30 Pull-ups
*14 min cap
6/5/2024
Every 2:30, 6 Rounds
3 Power Cleans
3 warm-up sets
3 work sets at same weight
3 Rounds, 1:10 Each / :20 Sec Rest of:
Ski Calories
KB Swings
Pistols
