WOD 10.19.24

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A. For Time "Filthy Fifty" 50 Box Jump 24/20" 50 Jumping Pull-up 50 Kettlebell Swing 1.5/1P 50 Walking Lunge Step 50 Knee-to-Elbow 50 Push Press 20/15kg 50 GHD Hip Extension 50 Wall Ball Shot 20/14#, 10/9' 50 Burpee 50 Double…

WOD 10.18.24

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A. For Time 5 Rounds 200M Run 10 Strict Handstand Push-up B. For Load Front Squat 3-3-3-3-3+ – Max-reps on the last set.  

WOD 10.17.24

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A. For Consistency E2MOM x 5 Rounds 500/400M Row – Score Is Slowest Round – Rest With Remaining Time Within 2 Minute Clock B. For Consistency Alternating Every 1:30 x 18 Minutes Station 1: 10 Elevated Ring Row Station…

WOD 10.16.24

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A. For Time "Fran" 21-15-9 Reps Of... Thruster 43/29 Pull-up Compare To November 18, 2023 B. For Quality 3 Rounds :20 Ring Plank Hold - Arm 1 :20 Ring Plank Hold - Arm 2 :20 L-sit Hold 10 Strict Toes-to-B…

WOD 10.15.24

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A. For Time 3 Rounds 21 Push-up 12 Hang Power Clean 61/43 800M Run B. For Load 7 Rounds 100 Ft . Backward Walking Pull/Drag  

WOD 10.14.24

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A. For Load EMOM x 9 Minutes 1 Deadlift B. For Time 10 Rounds 30 Double Under 3 Deadlift 143/93  

WOD 10.13.24

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A. For Max Reps 5 Minute AMRAP 50 Air Squat Max Rep Chest-to-Bar Pull-up In Remaining Time 3 Minute AMRAP 30 Box Step-up 24/20" Max Rep Toes-to-Bar In Remaining Time 1 Minute AMRAP Max Distance Row – 10 m = 1 rep. B,…

WOD 10.12.24

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For Time With A Partner, Perform... 100 Walking Overhead Plate Lunge 20/10 75 Burpee-to-Plate 1:00 Deadhang 1,000M Run Together 20/10 1:00 Deadhang 75 Burpee-to-Plate 100 Walking Overhead Plate Lunge 20/10 – One partner works…

WOD 10.11.24

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A. For Load E2MOM x 5 Rounds 2 Power Clean 2 Thruster – Increase Loading Across As Many Sets As Possible – Rope Climb Practice In Remaining Time B. For Max Rounds and Reps 12 Minute AMRAP 3 Legless Rope Climb,…

WOD 10.10.24

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A. For Quality 3 Rounds 10/10 Banded Single Arm Lat Pull-down 8 Reverse Barbell Curl 6/6 Knee-over-Toe Foot Elevated Split Squat Rest :30s Between Movements Rest 2:00 Between Rounds A. For Time 3 Rounds 600M Run Rest…