WOD

Thursday, October 10, 2024

Friday 10-11-24

Deadlifts

Conditioning:

On the 1:30 x 6

6 Chest to Bar Pull-ups

8 Push-ups

10 Reverse Lunges

Tuesday, October 8, 2024

Wednesday 10-9-24

Shoulder to Overhead

Conditioning:

Teams of 2

AMRAP 20

40 DB Box Step Overs

400 Ft. Mixed DB Carry

40 DB Front Squats

400 Ft. DB Farmers Carry

DB (50s/35s)

Box (24/20)

Monday, October 7, 2024

Tuesday 10-8-24

Conditioning:

AMRAP 5

1-2-3-4-5…

Wall Walks

5-10-15-20-25…

Burpees

Rest 3:00

AMRAP 5

1-2-3-4-5…

Strict Pull-ups

5-10-15-20-25…

Calorie Row

Rest 3:00

AMRAP 5

1-2-3-4-5…

Strict Handstand Push-ups

5-10-15-20-25…

Lateral Jumps Over Erg

Sunday, October 6, 2024

Monday 10-7-24

Front Squats

Conditioning:

AMRAP 15

10 Shuttle Runs

20 Single Leg V-ups

30 Alternating Plank Shoulder Taps

Friday, October 4, 2024

Saturday 10-5-24

Teams of 2

AMRAP 20

20 Single Arm KB Overhead Squats

30 KB Box Step Ups

40 Kickouts

*Every 4:00, complete 20 Pull-ups

KB (53/35)

Box (24/20)

Thursday, October 3, 2024

Friday 10-4-24

Shoulder to Overhead

Conditioning:

10 Rounds

5 Power Cleans

3 Shoulder to Overhead

1 Front Squat

BB (135/95)

Cap 12:00

Tuesday, October 1, 2024

Wednesday 10-2-24

Front Squats

Cyclist Back Squats

Conditioning:

4 Rounds

:30 AMRAP DB Thrusters (50s/35s)

:30 Rest

:30 AMRAP Burpees Over Dumbbells

:30 Rest