WOD 8.10.24

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For Max Rounds  20 Minute AMRAP  50 Single Dumbbell Box Step-up 20' 50 Single Dumbbell Walking Lunge  100M Single Dumbbell Carry – Perform With 35/20# Dumbbell  – Carry The Dumbbell Any Style  

WOD 8.4.24

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A. Partner Workout For Time 20 Rounds 7 Push Press 52/34 100M Run 7 Burpee – One Partner Completes Full Round Before Switching  

WOD 8.3.24

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A. For Load E3MOM x 5 Rounds Deadlift 10-8-8-6-6 B. For Time 50 Power Clean 61/43 – At The Top Of Every Minute, Including Start Of The Workout, Perform 10 Box Jump 24/20" – 10:00 time cap.  

WOD 8.2.24

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A. For Quality 5 Rounds 1:00 Muscle-up 1:00 Rest B. For Load Back Squat 3-3-3-3-3-3-3  

WOD 8.1.24

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A. For Quality 3 Rounds 16 Double Dumbbell Overhead Walking Lunge 50/35# Rest 1:00-2:00 Between Sets B. For Time 500M Row 20 Handstsand Push-up 500M Row 35 Hand Release Push-up 500M Row 50 Push-up 500M Row …

WOD 7.31.24

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A. For Load Clean 5-5-4-4-4-4-3-3 B. For Time 3 Rounds 10 Hang Power Snatch 43/29 2 Rope Climb 200M Run  

WOD 7.30.24

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A. For Quality 3 Rounds 10 Dumbbell Windmill/arm 20 GHD Hip Extension :30 GHD Hip Extension Hold B. For Max Reps 4 Rounds 1:00 Plank Hold 1:00 Single DB Box Step-up 50/35#, 24/20" 1:00 Deadlift 102/70 – No rest…

WOD 7.29.24

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For Rounds and Reps 20 MInute AMRAP 15 Double Dumbbell Front Squat 50/35# 50 Double Under 12 Strict Pull-up 50' Handstand Walk – 5 ft of handstand walking = 1 rep.  

WOD 7.28.24

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A. For Max Rounds 12 Minute AMRAP 10 Calories, Any Machine 8 Ring Dip 6 Single Arm Russian Kettlebell Swing/arm 1.5/1P B. For Quality 3 Rounds 25 GHD Sit-up :30 Side Plank/side  

WOD 7.27.24

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A. Super Set E2MOM x 7 Rounds For Load 2 Weighted Pull-up Skill Work Double Under and Crossover Practice B. For Time 3 Rounds 15 Burpee-to-Target 6" 50 Double Under 15 Burpee-to-Target 50 Single Under Crossover –…