Saturday 4-6-24
5 rounds for time:
10 push presses 95/65
12 lateral burpees over the bar
20/25-calorie row
Friday 4-5-24
For load:
10-10-10-10-10
Back squat
Thursday 4-4-24
3 rounds for time:
25 knees-to-elbows
1500/1200m row
Wednesday 4-3-24
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps 24/20
Handstand push-ups
Tuesday 4-2-24
5 rounds for time:
200-m run
6 clean and jerks 185/125
Monday 4-1-24
”Barbara”
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 3:00 between rounds
Sunday 3-31-24
the gym will be closed for Easter, here is a wod to try at home. If you don’t have a dumbbell, or a box, use anything that you can step up on and just use body weight.
Complete as many reps as possible in 10:00 of:
10 double-DB box step-overs 35/20
5 …
Saturday 3-30-24
For time:
50-ft handstand walk
25 toes-to-bar
50-ft handstand walk
50 alternating DB snatches 50/35
50-ft handstand walk
25 toes-to-bar
50-ft handstand walk
Friday 3-29-24
strict “Elizabeth”
For time:
21-15-9
Squat cleans 135/95
Strict ring dips
Thursday 3-28-24
With a partner, complete as many rounds as possible in 16:00 of:
20 burpees
4 rope climbs (15 ft)
– One partner works at a time.