WOD – 6.20.24

Workout of the Day 
On a running clock:
At 0:00:
15-12-9-6-3 reps for time:
Toes-to-bar
Double Kettlebell Overhead Walking Lunges (53’s/35’s)

At 12:00:
15-12-9-6-3 reps for time:
Calorie Row
Lateral Burpees Over Rower

WOD – 6.19.24

Workout of the Day 
For time:
15 Box Jumps (30”)
400m Run
20 Box Jumps (24”)
400m Run
25 Box Jumps (20”)
400m Run

Box jump height is the same for men and women.

WOD – 6.18.24

Workout of the Day 
7 Sets:
3 Push Jerks + 1 Split Jerk

then

3 Sets:
1:00 Freestanding Handstand Practice

Rest 1:00 between sets.

WOD – 6.17.24

Workout of the Day 
Every minute on the minute for 18 minutes:
Min 1 – 5 Power Cleans (155#/105#)
Min 2 – 200m Run
Min 3 – 5 Strict Pull-ups + 10 Push-ups + 15 Squats

WOD – 6.16.24

Workout of the Day 
3 Rounds for time:
600m Run
750m Row

WOD – 6.15.24

Workout of the Day 
15-9-6 reps for time:
Bar Muscle-ups
Shoulder Presses (135#/95#)

then

Take 8 minutes to build to a heavy set of 3 Shoulder Presses.

WOD – 6.14.24

Workout of the Day 
For time:
30 Sumo Deadlift High Pulls (75#/55#)
1:00 Plank Hold
30 Lateral Burpees Over Bar
1:00 Plank Hold
30 Sumo Deadlift High Pulls (75#/55#)
1:00 Plank Hold
30 Lateral Burpees Over Bar

WOD – 6.13.24

Workout of the Day 
Every minute on the minute for 6 minutes:
2 Hang Squat Cleans

Build to a heavy set of 2.

then

21-15-9 reps for time:
Handstand Push-ups
Hang Squat Cleans (115#/75#)

WOD – 6.12.24

Workout of the Day 
7 Rounds for time:
200m Run
10 Dumbbell Box Step Overs

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

Hold dumbbell in the back rack position.

WOD – 6.11.24

Workout of the Day 
27-21-15 reps for time:
Toes-to-bar
Hand Release Push-ups
Russian Kettlebell Swings (70#/53#)

then

1 Set:
200-ft Single-arm Overhead Kettlebell Walk

Use workout weight. Switch arms as needed.