WOD – 10.7.22

Workout of Day 
3 Rounds for time:
75 Double-unders
15 Strict Handstand Push-ups

Rest 1:1

For time:
150 Double-unders
30 Strict Handstand Push-ups

WOD – 10.6.22

Workout of the Day 
Front Squat 3-3-3-3-3

then

Find a heavy complex:
1 Hang Squat Clean
1 Squat Clean

WOD – 10.5.22

Workout of the Day
3 Rounds for time:
Run 400m
21 Burpees
Row 500m

WOD – 10.4.22

Workout of the Day 
Complete as many reps as possible in 15 minutes of:
55 Calorie Row
55 Sit-ups
55 Alternating Front Rack Step-ups
55 Toes-to-bar

Men use a 95# barbell and 20” box
Women use a 65# barbell and 20” box

WOD – 10.3.22

Workout of the Day 
For time:
30 Chest-to-bar Pull-ups
30 Power Snatches (135#/95#)
30 Chest-to-bar Pull-ups

WOD – 10.2.22

Workout of the Day
4 Rounds for time:
15 Push Jerks (135#/95#)
50 Squats

WOD – 10.1.22

Workout of the Day
30-20-10 reps for time:
Bodyweight Deadlifts
Strict Pull-ups

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#)