Mon., Sept. 30, 2024

 WOD:

50-40-30-20-10
single-unders

25-20-15-10-5
Toes-to-bars

30-30-20-20-10
Air squats

+ 25 slam balls

Sat., Sept. 28, 2024

 WOD:

In 4 minutes, complete amrap:

3 man makers
12 calories - bike
3 man makers

In remaining time, complete as many rounds and reps as possible of:
3 pull-ups
5 push-ups
7 air squats

Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles. 

CW:7 rds., plus 10

LW: 7 rds., plus 3 PU

Tues., Sept. 24, 2024

 WOD:

AMRAP in 16 mins:

400 mtr. Row
6 Burpees
6 Shoulder Press
20 Walking Lunges

CW: 3 rds. plus 400 mtr. Row, 50# SP

LW: 3 rds. plus 380 mtr. Row, 40# SP

Mon., Sept. 23, 2024

 WOD:

20 rds for time:

2  Deadlifts
3 Box step-overs
4 Push-ups

CW: 20:42, 155# DL

LW: 19:15, 105# DL

Thurs., Sept. 5, 2024

 WOD:

7 Rds. Each:

30 cal. Bike

10 Wall Ball Shots

Wed., Sept. 4, 2024

 WOD:

A. 5 Sets of:

Bench Press x 4-6 reps

CW: 95, 100, 105, 110, 115
LW: 45, 55, 60, 65, 70

Then, 2 sets of:

Bench Press x max reps

CW: 120: x5, 6
LW: 65: x8, 10

B. 4 sets of:

20 cal Row

12-15 Toes to Bar

15 Push-ups

Tues., Sept. 3, 2024

 WOD:

30 - 25 - 20 - 15 - 10 Reps for Time:

Singles Unders
Toes to Bar

+ 25 Slam balls, Sit-ups, Push-ups

Mon., Sept, 2, 2024

WOD:

6 Rounds for Time of:

18 cal. Row
30 ft. Farmers Carry

LW: 35# DB