WOD

January 11, 2024 A. deadlift 3 x 10 across 3 x 5 across 5 x 3 building B. Every 2 min x 7 rounds 20 second bike sprint… : )

January 10th , 2024 A. Turkish get ups 10 reps Right 10 reps left B. Amrap 16 4 snatch 95 / 65 8 box jumps 24 / 20 4 snatch 95 / 65 12 wall balls 20 / 14

January 9th , 2024 A. 7 min EMOM x 3 reps power clean and push jerk 7 min EMOM x 2 reps power clean and push jerk 7 min EMOM x 1 rep power clean and push jerk B. Grace 30 clean and jerks 135 / 95 ( or 60%- 65% of todays clean and

January 8th , 2024 For Time 3 rounds 400m run 30 situps Straight into : 3 rounds 250m Medball run 20 / 14 20 V – UPS straight into 100m farmer carry 50 / 35 KBS or DBs 15 toes to bar

January 5th, 2023 Every 5 min for 5 rounds 400m run 21 KBS 53 / 35 12 toes to bar

January 4th , 2023 A. Back squat 2 x 5 across 3 x 3 across 5 x 1 building B. 21 – 15 – 9 row cals burpee over the rower

January 3rd, 2023 5 rounds 250m run or 15 cal machine 15 deadlifts 225 / 155 50 double unders

January 2nd, 2023 5 pull ups 10 push ups 15 air squats If you have completed 20 rounds or more of this wod , wear a vest.

Gym is Closed – spend time with loved ones and family.

Friday December 29th , 2023 AMRAP 25 Run 500m Row 500m 15 cal bike / ski 50 double unders