WODs

WOD – 3.19.24

Workout of the Day  Front Squats: 5-5-5-5-5

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WOD – 3.18.24

Workout of the Day For time: 20-18-16-14-12-10-8-6-4-2 Deadlifts (115#/85#) Complete 2 Wall Walks after each set

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WOD – 3.16.24

Workout of the Day  For time: 1000m Row 400m Run 750m Row 400m Run 500m Row 400m Run 250m Row 400m Run

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WOD – 3.15.24

Workout of the Day  Complete as many reps as possible in 17 minutes of: 40 Burpees Over Bar 40 Front Squats (95#/65#) 30 Burpees Over Bar 30 Front Squats (135#/95#) 20 Burpees Over Bar 20 Front Squats (185#/125#) 10 Burpees Over Bar Max Front Squats (225#/155#)

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WOD – 3.14.24

Workout of the Day  25-20-15-10-5 reps for time: Box Jumps (24”/20”) Sit-ups Ring Dips

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WOD – 3.13.24

Workout of the Day  7 Sets for load of the complex: 4 Hang Squat Cleans 2 Push Presses

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WOD – 3.12.24

Workout of the Day  10 Rounds for time: 3 Bar Muscle-ups 5 Shuttle Runs (50-ft) 1 Shuttle Run = Down (25-ft) & Back (25-ft). then Accumulate: 30 Strict Chin-ups

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WOD – 3.11.24

Workout of the Day  Complete as many rounds as possible in 20 minutes with a partner of: 10 Sumo Deadlift High Pulls (75#/55#) 10 Wallballs (20#/14#) Each partner completes a full round before switching. One partner works at a time.

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WOD – 3.9.24

Workout of the Day  Every 2 minutes for 10 rounds: 2 Shoulder Presses

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WOD – 3.8.24

Workout of the Day  3 Rounds for time: 90 Squats 10 Power Snatches (135#/95#)

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