Saturday 10-5-24
For time:
20 DB presses 50/35
80 air squats
30 DB push presses
60 air squats
40 DB push jerks
40 air squats
Friday 10-4-24
21-15-9 reps for time of:
Toes-to-bars
Burpees
Wall-ball shots 20/14
Thursday 10-3-24
For load:
3-3-3-3-3
Deadlift
Wednesday 10-2-24
10 x 1:00 rounds:
5 back squats
Max-reps ring dips
– Rest 1:00 between rounds.
– Score is total ring dips.
Tuesday 10-1-24
”Nancy”
5 rounds for time:
400-m run
15 overhead squats 95/65
Monday 9-30-24
Every 5:00 for 5 rounds:
50 double-unders
10 kipping pull-ups
10 push jerks 155/105
Alternating double-dumbbell front-rack lunges (50 ft) 50/35
– Rest with the remaining time in the intervals
Sunday 9-29-24
5 rounds for time:
5 muscle-ups
5 thrusters 155/105
Saturday 9-28-24
partner “Badger”
3 rounds for time with a partner:
30 squat cleans 95/65
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.
Friday 9-27-24
The gym will be closed today.
Thursday 9-26-24
Due to the hurricane, the gym will be closed on Thursday. Below is the wod, try it at home if you can.
if you need anything, reach out.
Every 4:00 for 5 sets:
40 air squats
4 shoulder presses