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)

WOD – 10.3.23

Workout of the Day 
5 Sets:
3 Back Squats

Build to a heavy set of 3 and maintain for all 5 sets.

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.