Author: William Dong

WOD 09-22-2023 Friday

Fire 4 1-10 Clusters 115/85 2-20 Hand Release Push ups *20 Dubs between each set of cluster and HRPU

WOD 09-15-2023 Friday

Fire 3 10 rounds: 5 Sandbag Squats 100/75 3 Sandbag over the Shoulder 100/75 1 Rope Climb

WOD 09-14-2023 Thursday

4 rounds: 400m run 20 Box jump overs 24/20 15 Dual KB snatch 35/26 20 Steps Dual KB FR walking lunge 35/26

WOD 09-13-2023 Wednesday

15 Power Cleans 115/75 12 Power Cleans 9 Power Cleans 6 Power Cleans 6 Push Jerks 9 Push Jerks 12 Push Jerks 15 Push Jerks   *20 Double Unders Between sets

WOD 09-11-2023 Monday

“South Tower” Buy-In: 0.5 mile Run 30 Man Makers (2×50/35 lb) Buy-Out: 0.5 mile Run Rest 9 minutes 11 seconds (moment of silence) “North Tower” Buy-in: 0.5 mile Run 50 Dumbbell Deadlifts (2×50/35 lb) 50 Dumbbell Snatches (2×50/35 lb) 30 Dumbbell Thrusters (2×50/35 lb) Buy-Out: 0.5 mile Run

WOD 09-08-2023 Friday

Fire 2 Partner WOD for time: 200m farmers carry 53/35 SPLIT ANYWAY 50m sled drag EACH ( sled + 90/sled + 65 50 tire strikes total SPLIT ANYWAY 50m bear crawl with rope + turn and pull sled to you EACH sled + 90/sled + 65 50m backwards “victim” drag EACH sled + 90/sled + […]