WOD
Monday 20251006
21-15-9 reps for time:
Row (calories)
Thrusters
Choose a load for the thrusters that you think you can do unbroken while still rowing hard.
Monday 20251006
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
30 squats to a target ( use a wall ball )
20-calorie row
30 sit-ups ( holding a wall ball )
Friday 20251003
Complete as many rounds as possible in 20 minutes of:
30 squats
20-calorie row
30 sit-ups
Thursday 20251002
Tuesday 20250930
3 rounds
21 Deadlift
21 Pushups
21 Box Jump
Friday 20250926
Complete as many rounds as possible in 20 minutes:
10 strict pull-ups
25-feet of weighted lunges
50 double-unders
25-feet of weighted lunges
Men hold 35-lb dumbbells for the lunge
Women hold 25-lb dumbbells for the lunge
Friday 20250926
or load:
Deadlift 5-5-5-5-5 reps
Additionally, practice L-sits for 20 minutes.
Tuesday 20250923
Complete as many rounds as possible in 7 minutes of:
8 double unders-unders
4 thrusters
Monday 20250922
Deadlift 5-5-3-3-3-1-1-1-1 reps
Tuesday 20250921
7 rounds for time:
15 hang squat cleans
15 push-ups