WOD – 9.29.22

Workout of the Day 
For time:
100 Double-unders
Run 1 Mile
100 Sit-ups
Run 1 Mile
100 Double-unders

WOD – 9.28.22

Workout of the Day 
“Kelly”
5 Rounds for time:
400m Run
30 Box Jumps (24”/20”)
30 Wallballs (20#/14#)

WOD – 9.27.22

Workout of the Day 
Hang Power Clean 2-2-2-2-2 reps

then

For time:
90 Double Push-up Bar Facing Burpees

WOD – 9.26.22

Workout of the Day
For time:
500m-400m-300m-200m-100m Row
5-4-3-2-1 Rope Climbs

WOD – 9.24.22

Workout of the Day 
For time:
3 Minute Handstand Hold
100 Squats
150-ft Handstand Walk or 15 Wall Walks
100 Squats
30 Handstand Push-ups

WOD – 9.22.22

Workout of the Day 
For time:
Run 1600m
Rest 3 minutes
Run 1200m
Rest 2 minutes
Run 800m
Rest 1 minute
Run 400m

WOD – 9.21.22

Workout of the Day
Strength ladder up to 7 reps of:
Unbroken Chin-ups

then

Complete as many rounds as possible in 20 minutes of:
30 Calorie Row
30 Sit-ups

WOD – 9.20.22

Workout of the Day 
For time:
50 Alternating Dumbbell Snatches (50#/35#)
15 Front Squats (95#/65#)
40 Alternating Dumbbell Snatches (50#/35#)
15 Front Squats (95#/65#)
30 Alternating Dumbbell Snatches (50#/35#)
15 Front Squats (95#/65#)
20 Alternating Dumbbell Snatches (50#/35#)
15 Front Squats (95#/65#)
10 Alternating Dumbbell Snatches (50#/35#)
15 Front Squats (95#/65#)

WOD – 9.19.22

Workout of the Day 
Five 2-minute rounds of:
10 Burpees
200m Sprint
Max Rep Burpees

Rest 3 minutes between rounds.