Thursday Wod 2.29.24

10 Minutes EMOM Snatch x 1 3 Rounds For Time 500 Meter Row 50′ Suitcase Carry (e/s) 400m Run 100′ Sandbag Carry Level 1 – 50/35# DB, 85/65# SB Level 2 – 70/50# DB, 100/75# SB Level 3 – 106/70# DB, 125/85# SB

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Wednesday Wod 2.28.24

4 Tough Sets Weighted Pull Up x 4 AMRAP x 7 3 Russian KB Swings 3 Pull Ups 6 Russian KB Swings 6 Pull Ups 9 Russian KB Swings 9 Pull Ups… Level 1 – 50/35#, Jumping Pull Ups Level 2 – 70/50#, Pull Ups Level 3 – 106/70#,...

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Tuesday Wod 2.27.24

5 Tough Sets Back Squats x 5 3 Rounds For Time Level 1 15 Calorie Assault Bike 20 Burpees to Target 50′ S/A Front Rack DB Walking Lunge 35/25# Level 2 20 Calorie Assault Bike 20 Burpees to Target 50′ S/A Front Rack DB Walking Lunge 50/35# Level 3...

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Monday Wod 2.26.24

10 Minutes EMOM Min 1 – Ring Muscle Up Practice Min 2 – Jump Rope Practice AMRAP x 20 8 Toes To Bar 10 DB Hang Clean n Jerks 14/12 Cal Row Level 1 – 35/20# Level 2 – 50/35#

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Saturday Wod 2.24.24

5 Tough Sets Bench Press x 3 In Partners, For Time Level 1 40 Burpee Box Jump Overs 24/20”* 20 Synchronized Goblet Squats 53/35# 40 Kettlebell Facing Burpees* 20 Synchronized Goblet Squats 53/35# 40 Burpees (Target)* 20 Synchronized Goblet Squats 53/35# * – I Go/You Go Level 2 –...

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Friday Wod 2.23.24

10 Minutes Practice: Handstand Walks or Any Variation of Walk/Hold Level 1 4 Rounds For Time 7 Push Presses 115/75# 12 Deadlifts 115/75# Rest 2 Minutes 4 Rounds For Time 7 Push Presses 95/65# 12 Deadlifts 95/65# Level 2 – 135/95#, 115/75#, STO Level 3 – 165/110#, 135/95#, STO

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Thursday Wod 2.22.24

10 Rounds For Time Run 200 Meters 7 Pull-ups 7 Hang Power Snatches Level 1 – 75/55#, Modified Pull-ups Level 2 – 95/65#, Chest-2-Bar Pull-ups Level 3 – 115/75#, Strict Pull-ups

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Tuesday Wod 2.20.24

4 Tough Sets Single Arm DB Bent Over Row x 6 For Time Level 1 30 Calorie Row 50 Burpee Pull-ups 30 Calorie Row Level 2 30 Calorie Row 15 Burpee Muscle-ups (Ring) 30 Calorie Row Level 3 30 Calorie Row 30 Burpee Muscle-ups (Ring) 30 Calorie Row

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