WOD
Saturday 20240928
4 rounds for time of:
7 hang cleans
7 front squats
7 shoulder-to-overheads
7 bar-facing burpees
Friday 20240927
Every 3 minutes for 8 rounds:
200-meter run
12 bodyweight box step-ups
Rest for the remainder of the 3-minute interval.
Thursday 20240926
250-meter row
100-meter farmers carry
200-meter run
500-meter row
100-meter farmers carry
400-meter run
750-meter row
100-meter farmers carry
600-meter run
1,000-meter row
100-meter farmers carry
800-meter run
Thursday 20240925
Time Cap: 15 minutes:
50-40-30-20-10
Double-unders
25-20-15-10-5
Knee to elbows
Tuesday20240924
200 meter run
30 foot sled push
10 L/R Stepping Lunges
10 Rounds
Rest 45 seconds between each round
Monday 20240923
In 3 minutes, complete:
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time
Rest 90 seconds between rounds for a total of 4 rounds.
Saturday 20240921
Ruck 3 miles
Friday 20240920
300 Box step ups
Thursday 20240919
Assault Bike 125 Calories