WODs

WOD – 9.25.23

Workout of the Day  Every minute on the minute for 20 minutes: 2 Thrusters Barbell starts on the floor. Add weight every 5:00.  

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WOD – 9.24.23

Workout of the Day 5 Rounds for time: 75 Double-unders 20 Alternating Dumbbell Snatches (50#/35#)

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WOD – 9.23.23

Workout of the Day  Every minute on the minute for 20 minutes: Odd – Max Calorie Row Even – Max V-ups then 2 Rounds for quality: 20 Good Mornings (45#/35#) 20 Superman Arch-ups  

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WOD – 9.22.23

Workout of the Day  On a 15:00 clock: 50 Bar-facing Burpees 50 Wallballs (20#/14#) 800m Run Max-rep Hang Squat Cleans in the time remaining (185#/125#)

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WOD – 9.21.23

Workout of the Day For time: 1000m Row Rest 3 minutes 750m Row Rest 3 minutes 500m Row Rest 3 minutes 250m Row

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WOD – 9.20.23

Workout of the Day 3 Rounds for time with a partner: 40 Toes-to-bar 12 Wall Walks One person works at a time. Teammates may alternate as they see fit.    

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WOD – 9.19.23

Workout of the Day Push Press: 5-5-3-3-3-1-1-1-1

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WOD – 9.18.23

Workout of the Day  “Helen” 3 Rounds for time: Run 400m 21 Kettlebell Swings (53#/35#) 12 Pull-ups then Accumulate: 30 Strict Pull-ups

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WOD – 9.17.23

Workout of the Day Every :30 for 5 minutes: 3 Behind-the-neck Snatch Grip Push Presses then Every minute on the minute for 10 minutes: 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat  

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WOD – 9.16.23

Workout of the Day  Every minute on the minute for 16 minutes: Min 1 – Max Handstand Hold Min 2 – Max Dumbbell Shoulder Press (35’s/25’s) Min 3 – Max Pull-up Bar Hang Min 4 – Max Strict Pull-ups Perform just one attempt on the holds each minute. Score is total seconds held + total …

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