WODs

WOD – 4.19.24

Workout of the Day  Find a heavy complex: 3 Push Presses 1 Push Jerk then For time: 50-40-30-20-10 Unbroken Double-unders 1:00 Plank Hold

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WOD – 4.18.24

Workout of the Day  For time: 1-2-3-4-5-6-7-8-9-10 Deadlifts (225#/155#) Complete 15 Wallballs (20#/14#) after each set.

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WOD – 4.17.24

Workout of the Day  Complete as many rounds as possible in 30 minutes of: 400m Run 500m Row

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WOD – 4.16.24

Workout of the Day  For time: 90 Bar Facing Burpees 45 Bar Muscle-ups Alternate and break the two exercises up into as many sets as needed to complete the workout as quickly as possible.

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WOD – 4.15.24

Workout of the Day 4 Rounds for time: Run 400m 50 Squats

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WOD – 4.14.24

Workout of the Day  5-10-15-20-25 reps for time: Calorie Row Right-arm Dumbbell Hang Snatches (35#/25#) Left-arm Dumbbell Hang Snatches (35#/25#) then Accumulate 10 reps per arm of: Dumbbell Turkish Get-up + Windmill

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WOD – 4.13.24

Workout of the Day  With a partner, complete as many rounds as possible in 25 minutes of: 20 Wallballs (20#/14#) 10 Bar Muscle-ups 5 Wall Walk + Burpees Only one person may work at a time.

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WOD – 4.12.24

Workout of the Day  3 Rounds for time: 21 Power Cleans (155#/105#) 400m Run 1:00 Plank Hold

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WOD – 4.11.24

Workout of the Day  Take 10 minutes to build to a heavy weighted Strict Pull-up then Complete as many rounds as possible in 10 minutes of: 30 Walking Lunges 6 Strict Pull-ups 5 Kettlebell Strict Presses/arm (35#/25#)

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WOD – 4.10.24

Workout of the Day  5 Rounds: Complete as many reps as possible in 2:30 of: 10 Overhead Squats (95#/65#) 30 Double-unders Max Calorie Row Rest 2:30 between rounds.

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