WOD 10.1.24

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For Consistency Every 5:00 For 5 Rounds 50 Double Under 10 Pull-up 10 Push Jerk 70/47 50' Alternating Dumbbell Front Rack Lunge 50/35# – Rest With The Remaining Time In Intervals – Score Is Slowest Round  

WOD 9.30.24

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A. For Load E2MOM x 12 Minutes 1 Snatch Complex [1 Squat Snatch + 1 Hang Squat Snatch + 2 OHS] B. For Time "Nancy" 5 Rounds 400M Run 15 Overhead Squat 43/29 – Compare To November 9, 2023 &nb…

WOD 9.29.24

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A. For Load and Quality Alternating EMOM x 14 Minutes Minute 1: 1 Thruster Minute 2: Muscle-up Practice B. For Time 5 Rounds 5 Muscle-up 5 Thruster 70/47  

WOD 9.28.24

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A. For Quality 4 Rounds Handstand Walk 25' 1:00 Flutter Kick B, For Total Reps 4 Rounds 1:00 Shuttle Run 1:00 Alternating Dumbbell Snatch 50/35# 1:00 Hand Release Push-up 1:00 Calorie Any Machine 1:00 Rest –…

WOD 9.27.24

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A. For Load and Quality Alternating EMOM x 16 Minutes Minute 1: 5 Weghted Strict Chin-up Minute 2: 10 Barbell Bent Row Minute 3: 10 Cuban Press Minute 4: 15 Barbell Skull Crusher B. For Time For time: 50 Deadlift 50…

WOD 9.26.24

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A. Super Set E2MOM x 10 Minutes 1) 1 Clean To Overhead Complex [1 Clean Pull + 1 Hang Power Clean + 2 Shoulder-to-Overhead] 2) Skil Work: Double Under Practice and Prep B. For Time Legends Championship Online Qualifier…

WOD 9.25.24

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A. Super Set Strict Press 1-1-1-1-1-1-1 Rest 2 Minutes Between Sets. Final Set Is Heaviest Load. B. For Time 3000M Row  

WOD 9.24.24

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Hero Workout "Badger" 3 Rounds For Time 30 Squat Cleans 43/29 30 Pull-up 800M Run – 30:00 Time Cap In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on December 11th, 2007. –…

WOD 9.23.24

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A. For Height and Load 4 Rounds 5 Box Jump 10 Dumbbell Alternating Lunge 15 Weighted GHD Hip Extension B. For Rounds and Reps 15 Minute AMRAP 50M Double Kettlebell Front Rack Carry 1.5/1P 10 Burpee-to-Target (12 …

WOD 9.22.24

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A. For Load E2MOM x 10 Minutes 1 Shoulder-to-Overhead Complex [1 Push Press + 3 Push Jerk] B. For Rounds and Reps 12 Minute AMRAP 3-6-9-12-15...+3 Reps Each Movement Each Round Of... Sit-up Push Jerk 52/34 …