WOD 8.24.24

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For Time Lazar Dukic Tribute Workout 3 rounds of: 30 Row Calories 10 Bar Muscle-ups Rest 3 mins 3 rounds of: 30 Row Calories 15 Strict Handstand Push-ups Rest 3 mins 3 rounds of: 10 Bar Muscle-ups 15 Strict Handstand…

WOD 8.23.24

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A. For Load E2MOM x 18 Minutes Snatch Complex Round 1-3: 1 Snatch Deadlift + 1 Hang Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch Round 4-6: 1 Hang Power Snatch + 1 Power Snatch Round 7-9: 1 Power Snatch Part…

WOD 8.22.24

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A. For Load E2MOM x 5 Rounds 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 1 Thruster B. For Time 21 Deadlift 143/102kg 15 Hang Power Clean 102/70kg 9 Cluster 61/38kg  

WOD 8.21.24

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For Max Reps E2MOM x 5 Rounds A) :30 Max Rep Toes-to-Bar B) :30 Max Rep Overhead Squat 61/43kg C) :30 Max Calorie Any Machine  

WOD 8.20.24

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A. For Load 7 Rounds 20M Backswards Walking Sled/Tire Pull – Rest 1:30 Between Rounds B.. For Completion E3MOM x 5 Rounds 200M Run 7 Pull-up 5 Chest-to-Bar Pull-up 3 Bar Muscle-up – Rest remainder of each round. –…

WOD 8.19.24

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A. For Rounds And Reps 7 Minute AMRAP 5-10-15-20...+5 Reps Every Round Wall Ball 15-30-45-60...+15 Reps Every Round Double Under B. Midline Skill And Conditioning Work In 15 Minutes, Complete The Following.... 30-20-10…

WOD 8.18.24

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A. For Quality 3 Rounds 10 Strict-Toes-To-Bar 20 GHD Sit-up :20 Flutter Kick B. For Time 50 Box Jump Over 24/20" 40 Hang Power Snatch 34/25 30 Chest-to-Bar Pull-up  

WOD 8.17.24

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Partner WOD For Time 20 Minute AMRAP 30 Front Rack Reverse Lunge 43/29 20 Push Press 43/29 10 Bar Muscle-up – Share work as desired.  

WOD 8.16.24

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A. For Load On A 10 Minute Clock, Build To A Heavy... 3-rep Hang Squat Clean B. For Time 18-15-12-9-6-3 Reps Of... Squat Clean 61/43 Lateral Burpee Over Bar  

WOD 8.15.24

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A. For Load Super Set Bench Press 10-10-10-10-10 – Start At 70-80% Of 1RM – Lift Every 3 Minutes Skill Handstand and Double Under Practice And Prep B. For Time E3MOM x 5 Rounds 50 Double Under 25' Handstand…