WOD 4.29.2025
A. For Load Every 1:30 x 8 Rounds 1 Squat Snatch – Add Load As Mechanics And Consistency Allow B. For Time 15-12-9-6-3 Lateral Burpee-over-Bar 5-4-3-2-1 Squat Snatch 70/47
Entries by Janel
WOD 4.28.2025
A. For Load Clean and Jerk Strength Week 4 Wave 1: 3 @ 75% 2 @ 80% 1 @ 85% Wave 2: 2 @ 80% 2 @ 85% 1 @ 90% Wave 3: 1 @ 85% 1 @ 90% 1 @ 95% B. For Max Calories 5 x 2:00 AMRAP 50 Double Under 15 Toes-to-Bar […]
WOD 4.27.2025
A. For Load and Quality 4 Rounds 1 Minute Max Deadlift Hold @ 70% 1RM 30 Seconds Rest 1 Minute Max Plank Hold 30 Seconds Rest B. For Time 4 Rounds 50M Dumbbell Farmers Carry 20M Dumbbell Front Rack Lunge 10 Dumbbell Push Press – Perform With Pair Of 50/35# Dumbbells
WOD 4.26.2025
A. For Load 5 Rounds 1 Power Snatch 1 Overhead Squat 1 Squat Snatch B. For Time 5 Rounds 200M Run 10 Calorie Any Machine 5 Power Snatch 70/47 5 Overhead Squat 70/47
WOD 4.25.2025
A. For Rounds and Reps 12:00 AMRAP 10 Ring Dip :20 L-Sit Hold 10 Double Dumbbell Box Step Over 50/35#, 20″ :20 Deadhang B. For Load and Quality 4 Rounds 1:00 Double Kettlebell Front Rack Hold 10 Double Kettlebell Split Squat
WOD 4.24.2025
“Fight Gone Bad!” 3 Rounds For Total Reps 1:00 Wall Ball 20/14#, 10/9′ 1:00 Sumo Deadlift High-pull 34/25 1:00 Box Jump 20″ 1:00 Push Press 34/25 1:00 Calorie Row – Rest 1:00 Between Rounds – Compare To December 7, 2024
WOD 4.23.2025
A. For Load 7 Rounds 1 Clean Pull 1 Clean 1 Hang Clean B. For Max Reps EMOM x 8 Rounds 10 Double Dumbbell Hang Clean 50/35# 100M Run Max Rep Burpee In Remaining Time 1:00 Rest Between Rounds
WOD 4.22.2025
A. Super Set Strict Press 3-3-3-3-3+ Skill Work Bar Muscle-up Practice B. For Time 2 Rounds 50 Double Under 40 Sit-up 30 Chest-to-Bar Pull-up
WOD 4.21.2025
A. For Load and Quality Every 2:00 x 7 Rounds 3 Bench Press @ 3/4 Bodyweight 10 Pike Leg Lift B. For Time Buy In: 400M Run 5 Rounds 1 Rope Climb 10 Deadlift 70/47KG 1 Rope Climb Cash Out: 400M Run
WOD 4.20.2025
A. For Rounds and Reps 4 x 3:00 AMRAP 6 Push Up 8 Kettlebell Swing 1.5/1P 10 Air Squat – 1:00 Rest Between Rounds B. For Skill and Quality E2MOM x 5 Rounds 30 Double Under 1-5 Strict Ring Muscle-up – Ring Muscle-up Must Be Unbroken
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