WOD – 10.13.23

Workout of the Day 
Front Squat:
5-5-5-5-10

Increase loading on each set building to a 10-rep max.

 

WOD – 10.12.23

Workout of the Day
For time:
21-15-9 Burpee Pull-ups
10 Shuttle Runs (50-ft) after each round

 

WOD – 10.11.23

Workout of the Day 
3 Rounds for time:
Row 1000m
Rest 4 minutes

then

4 Rounds:
:20 Russian Twists (20#/14#)
:10 Rest
:20 Weighted Sit-ups (20#/14#)
:10 Rest

 

WOD – 10.10.23

Workout of the Day
3 Rounds for time with a partner:
800m Medball Run (20#/14#)
24 Power Snatches (135#/95#)

Athletes run together and switch as needed on the snatches.

The medball doesn’t touch the ground until the workout is over.

If the medball touches the ground, both partners complete 10 burpees before continuing.

WOD – 10.9.23

Workout of the Day 
5 Rounds:
On a 1:30 clock:
30 Double-unders
15 Kettlebell Goblet Squats (70#/53#)
Max Walking Lunges in the remaining time.

Rest 1:30 between rounds.

then

Not for time:
400m Single-KB Front Rack Walk

Switch arms as needed.

 

WOD – 10.8.23

Workout of the Day
5 Rounds for time:
400m Run
5 Squat Cleans (205#/145#)

WOD – 10.7.23

Workout of the Day 
With a partner for time:
100 Burpees
100 Burpee Box Jumps (24”/20”)
100 Burpee Pull-ups

Only one person works at a time.

WOD – 10.6.23

Workout of the Day 
5 Rounds:
Complete as many reps as possible in 3 minutes of:
1 Legless Rope Climb
10 Ring Dips
Max Calorie Row

Rest 2:00 between rounds.

WOD – 10.5.23

Workout of the Day 
“Annie”
50-40-30-20-10 reps for time:
Double-unders
Sit-ups

then

Accumulate:
30 Turkish Get-ups

WOD – 10.4.23

Workout of the Day 
Every minute on the minute for 12 minutes:
Odd – 20 Kettlebell Swings (53#/35#)
Even – Max Distance Handstand Walk Segments (25-ft)