WOD 07-05-2023 Wednesday
30-20-10 Wall balls 20/14 to 10/9’ Pull ups Dual KB FR Lunges 35/26
WOD 07-04-2023 Tuesday
“Team 1776” RX Team of 3: Kettlebell Swings 53/35 Box Jumps 24/20” Goblet Squats 53/35 Push-Ups Burpees Pull-Ups HSPU KB deadlifts 53/35 Row/Bike (calories) Wall Balls 20/14 KB Push Press 50/35
WOD 07-03-2023 Monday
“Don’t run with Fireworks” AMRAP 20 9 Lateral Burpee over DBs 6 Double DB Hang power cleans 50/35 3 Double DB Squat clean thrusters 50/35 200m run
WOD 06-30-2023 Friday
Fran 21-15-9 Thrusters, 95# / 65# Pull-ups
WOD 06-29-2023 Thursday
AMRAP 11: 8 Power snatches 75/55 8 Box Jump Overs 25”/20”
WOD 06-28-2023 Wednesday
4 Rounds: 500m row 200m Farmers carry 53/35 TC 20
WOD 06-27-2023 Tuesday
For time: 800m run 40 Deadlifts 95/65 20 Push Press 95/65 600m run 30 Deadlifts 15 Push press 400m run 20 Deadlifts 10 Push press
WOD 06-26-2023 Monday
For Reps in 15 minutes: 3-6-9-12-15… Burpee KBS 53/35
WOD 06-23-2023 Friday
Ellen 3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. ♀ 35-lb. DBs ♂ 50-lb. DBs
WOD 06-22-2023 Thursday
6 Rounds: 12 SA DB Box step ups 50/35 36 Double unders 12 SA DB Devils presses 50/35
