WOD – 10.2.23

Workout of the Day 
3 Rounds for time:
20 Wallballs (20#/14#)
20 Deadlifts (115#/75#)
20 Box Jumps (24”/20”)
20 Push Presses (115#/75#)
20 Toes-to-bar

Rest 1:00 after each round.

WOD – 10.1.23

Workout of the Day
Every 3:00 for 10 rounds:
250m Row

Score is slowest time.

 

WOD – 9.30.23

Workout of the Day 
“Daniel”
For time:
50 Pull-ups
400m Run
21 Thrusters (95#/65#)
800m Run
21 Thrusters (95#/65#)
400m Run
50 Pull-ups

WOD – 9.29.23

Workout of the Day 
For time:
40-30-20-10 Box Jump Overs (24”/20”)
20-15-10-5 Handstand Push-ups

WOD – 9.28.23

Workout of the Day 
For time:
1 Mile Run (STAC Trail)

Rest 4:00

For time:
1 Mile Run (DC Trail)

WOD – 9.27.23

Workout of the Day 
Every 1:30 for 6 rounds:
16 Single-leg Squats
10 Toes-to-bar
Max Burpees

Rest 1:30 between rounds.

WOD – 9.26.23

Workout of the Day 
5 Rounds for time:
15 Push Jerks (95#/65#)
12 Chest-to-bar Pull-ups
9 Sumo Deadlift High Pulls (95#/65#)

WOD – 9.25.23

Workout of the Day 
Every minute on the minute for 20 minutes:
2 Thrusters

Barbell starts on the floor. Add weight every 5:00.

 

WOD – 9.24.23

Workout of the Day
5 Rounds for time:
75 Double-unders
20 Alternating Dumbbell Snatches (50#/35#)

WOD – 9.23.23

Workout of the Day 
Every minute on the minute for 20 minutes:
Odd – Max Calorie Row
Even – Max V-ups

then

2 Rounds for quality:
20 Good Mornings (45#/35#)
20 Superman Arch-ups