WOD 9.16.24

,
A. Skill Work Option 1) Every 2:30 Minutes x 5 Rounds: 5 Toes-to-Bar 4 Pull-up 3 Bar Muscle-up Option 2) Toes-to-Bar, Pull-up, Bar Muscle-up Skill Practice B. For Time 1000M Row -- then -- 10-9-8-7-6-5-4-3-2-1…

WOD 9.15.24

,
A. For Load And Quality 5 Rounds 20M Sled Push 20M Sled Pull 1:00 Odd Object Hold At Chest Rest 1:30-2:00 Between Rounds B. For Time 4 Rounds 15/10 Calorie Any Machine :30 Accumulated Dead Hang Hold 15/10 Calorie…

WOD 9.14.24

,
Hero Workout "Bowen" 3 Rounds 800M Run 7 Deadlift 125/84 10 Burpee Pull-up 7 Single Arm Kettlebell Thruster - R 1.5/1P 7 Single Arm Kettlebell Thruster - L 1.5/1P 20 Box Jump 24/20" – 30:00 Minute Time Cap Captain Jeffrey…

WOD 9.13.24

,
A. For Load Shoulder Press 5-5-5-5-5+ Max Reps On Last Set A. For Time Russian Kettlebell Swing 2/1.5 50-40-30-20-10 Hand Release Push-up 25-20-15-10-5 – :30s Plank Hold + :30s Hollow Hold After Each Round Of…

WOD 9.12.24

,
A. Skill Work 12 Minute EMOM Minute 1 | :30-:45s Jump Rope Practice Minute 2 | Max Distance Handstand Walk B. For Time 10 Rounds 100M Double Kettlebell Farmer Carry 1.5/1P 3 Wall Walk  

WOD 9.11.24

,
Hero Workout "Alexander" 5 Rounds 31 Back Squat 61/43 12 Power Clean 84/61 – 30:00 Time Cap In honor of Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th…

WOD 9.10.24

,
A. Skill Work Rope Climb Option 1: 1-3 Reps Rope Climb Every 1:30 For 8 Rounds Option 2: Rope Climb Practice B. For Max Reps 5 Rounds :45 Max Calorie Any Machine :15 Transition :30 Max Rep Toes-to-Bar – Rest…

WOD 9.9.24

,
A. For Load On A 15:00 Minute Clock Minute 1: Cardio Of Choice Minute 2: 6 Single Arm Kettlebell Swing - R, L Minute 3: Ring Dip Practice Minute 4: "Barbell Complex" Minute 5: Rest And Add Weight To Barbell "Barbell Complex" 1…

WOD 9.8.24

,
A. For Quality On A 17:00 Minute Clock... Part 1: 0:00 - 7:00 3 Rounds 20 Alternating Shoulder Tap – Increase Difficulty Across Each Set Part 2: 7:00 - 12:00 EMOM x 5 Minutes :20 Handstand Hold Practice :40s Rest Part…

WOD 9.7.24

,
A, For Load E2MOM x 10 Minutes Clean Complex 1-1-1-1-1 Clean Complex = 1 Clean Pull 1 Hang Power Clean 1 Hang Squat Clean B. For Max Reps On A 15 Minute Clock: 50 Bar Facing Burpee 50 Wall Ball 20/14#, 10/9' 800M…