Friday 9-5-25
AMRAP 10:
20 walking lunges
15 sit-ups
10 box jumps 24/20
Thursday 9-4-25
5 rounds for reps of:
AMRAP 5:
1000/900-m row
Max shuttle runs
– Rest 1:00 between AMRAPs.
– 1 shuttle run is 25 ft down and back.
Wednesday 9-3-25
For time:
1:00 L-sit hold
200-m KB farmers carry 53/35
300 double-unders
200-m farmers carry 53/35
1:00 L-sit hold
Tuesday 9-2-25
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans 135/95
Monday 9-1-25
10:00am only
3 rounds for time of:
800-m run
30 alternating DB snatches 50/35
Sunday 8-31-25
8 rounds for reps with a partner:
On a 2:00 clock:
200-m run
Max thrusters in remaining time (65/95 lb)
– Rest 2:00 between rounds.
– One partner completes a round, while the other rests; partners perform 4 rounds each.
Saturday 8-30-25
5 rounds for time:
25 bar-facing burpees
15 deadlifts 185/125
10 strict pull-ups
Friday 8-29-25
For time:
80 DB box step-ups 24/20 50/35
– Every minute on the minute, starting at :00, perform 20 double-unders.
– Use two dumbbells.
Thursday 8-28-25
open wod 18.1
AMRAP 20:
8 toes-to-bars
10 DB hang clean and jerks 50/35
14/12 cal row
– Perform 5 clean and jerks with one arm, and then switch
Wednesday 8-27-25
For time:
Handstand walk (50 ft)
100 air squats
Handstand walk (50 ft)
75 air squats
Handstand walk (50 ft)
50 air squats
Handstand walk (50 ft)
25 air squats