WOD – 6.29.22

Workout of the Day 
Back Squats 10-8-6-4-2 reps

then

Shoulder Press 10-8-6-4-2 reps

then

Deadlift 10-8-6-4-2 reps

WOD – 6.28.22

Workout of the Day 
5 Rounds for time:
60 Double-unders
15 Chest-to-bar Pull-ups

WOD – 6.27.22

Workout of the Day 
For time:
Run 1600m
21 Power Cleans (135#/95#)
15 Thrusters (135#/95#)
Run 800m
15 Power Cleans (135#/95#)
12 Thrusters (135#/95#)
Run 400m
9 Power Cleans (135#/95#)
9 Thrusters (135#/95#)

WOD – 6.26.22

Workout of the Day
Push Jerk 3-3-3-3-3 reps

then

Complete as many reps as possible in 12 minutes of:
10 Push-ups
15 Dumbbell Box Step Overs
20 Push-ups
15 Dumbbell Box Step Overs
30 Push-ups
15 Dumbbell Box Step Overs
40 Push-ups
15 Dumbbell Box Step Overs
50 Push-ups
15 Dumbbell Box Step Overs

Men use a 50# dumbbell and 24” box.
Women use a 35# dumbbell and 20” box.

WOD – 6.25.22

Workout of the Day 
For time:
30 Thrusters (95#/65#)
Run 400m
20 Thrusters (95#/65#)
Run 400m
10 Thrusters (95#/65#)
Run 400m

WOD – 6.24.22

Workout of the Day
For time:
50 Calorie Row
25 Toes-to-bar
50 Alternating Dumbbell Snatches (50#/35#)
25 Toes-to-bar
50 Burpee Box Jump Overs (24”/20”)

WOD – 6.23.22

Workout of the Day 
4 Rounds for time:
Run 800m
Rest 2 minutes

WOD – 6.22.22

Workout of the Day 
Teams of 2
6 Rounds for time:
25/20 Calorie Row
100-ft Double Kettlebell Front Rack Lunges (53’s/35’s)
25/20 Calorie Row

Partners alternate after each completed round.

WOD – 6.21.22

Workout of the Day
Every :90 seconds for 9 minutes:
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean

then

Power Clean 1-1-1-1-1-1-1 reps

WOD – 6.20.22

Workout of the Day 
“Emily”
10 Rounds for time:
30 Double-unders
15 Pull-ups
30 Squats
100m Sprint
Rest 2 minutes