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…

WOD 8.14.24

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A. For Load Back Squat 3-3-3-3-3+ – Max Reps On Last Set B. For Time 5 Rounds 20 Russian Kettlebell Swing 2P/1.5P 400M Run  

WOD 8.13.24

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A. For Load Every 1:30 x 12 Rounds Round 1-4: 1 Strict Press + 1 Push Press + 1 Split Jerk Round 4-8: 1 Push Press + 1 Split Jerk Round 9-12: 1 Split Jerk B. For Time 60 Burpee At The Top Of Each Minute, Including…

WOD 8.12.24

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A. For Load Clean 3-3-3-2-2-2-1-1-1 B. For Rounds 10 Minute AMRAP 15 Calorie Row 10 Deadlift 84/56