Archive for category: wod

Part A: AMRAP 8 4 Renegade Rows (45’s/35’s) 8 AbMat Sit Ups 12 Dbl DB Box Step Ups (45’s/35’s) ~Rest...

Part A: 100 Double Unders 21 Burpees 21 RKBS (2/1.5) 80 Double Unders 18 Burpees 18 RKBS 60 Double Unders...

Part A: Front Squat 5×5 @ 70% . Part B: AMRAP 10 3 Strict Pull Ups 6 Toes to Bar...

Part A: 0:00 – 2:00 Max Cal Row ~Rest 2 mins~ . Part B: 4:00 – 14:00 EMOM 10 4...

Part A: Power Snatch 6×3 (75-80% of 1RM) Drop and reset between reps. . Part B: 5 Rounds 12 Alt....

Open gym. 9:00am & 6:00pm

Grace/Karen/Annie Mash Up 6 Clean and Jerks (135/95) 30 Wall Balls (20/14) 50 Double Unders 50 Sit Ups ~Rest 1...

Part A: 5000m Row for time Rest at least 10:00 before Part B . Part B: 100 Burpees for time...

Part A: Establish a new 1RM Push Jerk 15 minutes. . Part B: AMRAP 8 5 Pull Ups 10 Alt....

Part A: 5 Rounds 400m Run 21 Air Squats 15 Hand Release Push Ups 9 RKBS (2/1.5) … C:  1.5/1...