WOD 09-06-2023 Wednesday
4 rounds: 12 Burpees 24 SA DB push press 50/35 12 Burpees 24 HSPU
WOD 09-05-2023 Tuesday
5-10–15-20-25 Pull ups Barbell thrusters 95/65 *200m run between rounds
WOD 09-04-2023 Monday
“Labor Day Parade” 9 rounds: 5 Front squats (synchro) 135/95 18 Hang power cleans (split) 135/95 8 burpees (synchro) 2 minutes max calorie any machine (split)
WOD 09-01-2023 Friday
Fire 1 1 mile run 50 push ups 100 lunges 50 push ups 1 mile run
WOD 08-31-2023 Thursday
EMOM 10 M1: 4 Bar MUs M2: 4 Devils Press 50/35
WOD 08-30-2023 Wednesday
5 rounds for quality: T2B practice 8 Alt. DB goblet cossack squats 50/35
WOD 08-29-2023 Tuesday
AMRAP 8: 30 Double unders 15 Deadlifts 115/75
WOD 08-28-2023 Monday
AMRAP 20 9 DB Power cleans 50/35 9 Burpees 9 DB Thrusters 50/35 9 Sit ups
WOD 08-25-2023 Friday
For Time: “Nancy’s” House 400 meter Run 15 Overhead Squats (95/65 lb) “Mary’s” House 20 Handstand Push-Ups 20 Pistols 20 Pull-Ups “Grace & Isabel’s” House 20 Ground-To-Overheads (95/65 lb) “Helen’s” House 400 meter Run 21 Kettlebell Swings (53/35 lb) 12 Pull-Ups Fran’s” House 15 Thrusters (95/65 lb) “Kelly’s” House 400 meter Run 30 Box Jumps […]
WOD 08-24-2023 Thursday
12-10-8-6-4-2 SA Kb snatches 53/35 24-20-16-12-8-4 Air squats TC 13
