WOD – 10.9.24

Workout of the Day
5 Rounds for time:
5 Muscle-ups
10 Box Jumps (24”/20”)
20 Sit-ups

WOD – 10.8.24

Workout of the Day 
Complete as many rounds as possible in 12 minutes of:
36/25 Calorie Row
72 Double-unders

WOD – 10.7.24

Workout of the Day 
“Andi”
For time:
100 Hang Power Snatches (65#/45#)
100 Push Presses (65#/45#)
100 Sumo Deadlift High Pulls (65#/45#)
100 Front Squats (65#/45#)

WOD – 10.6.24

Workout of the Day 
Take 10 minutes to build to a heavy 3-rep power clean.

Reps are touch-and-go.

then

Complete as many reps as possible in 8 minutes of:
2-4-6-8-10 etc.
Power Cleans (135#/95#)
Box Jump Overs (24”/20”)

WOD – 10.5.24

Workout of the Day 
For time:
20 Shoulder Presses (95#/65#)
80 Squats
30 Push Presses (95#/65#)
60 Squats
40 Push Jerks (95#/65#)
40 Squats

WOD – 10.4.24

Workout of the Day 
21-15-9 reps for time:
Toes-to-bar
Burpees
Wallballs (20#/14#)

WOD – 10.2.24

Workout of the Day 
21-15-9 reps for time:
Front Squats (155#/105#)
Ring Dips

WOD – 10.1.24

Workout of the Day
“Nancy”
5 Rounds for time:
400m Run
15 Overhead Squats (95#/65#)

WOD – 9.30.24

Workout of the Day 
Every 5:00 for 5 rounds:
50 Double-unders
10 Pull-ups
10 Push Jerks (115#/75#)
20 Alternating Front Rack Reverse Lunges (115#/75#)

Rest with the time remaining.