Endurance WOD (7:45am)

For Time:
800 Meter Row
40 Alternating Dumbbell Snatch (30/20)
40 Burpees
40 Thrusters (45/35)
800 Meter Run

Rx+ (50/35)

2 Rounds + Reps

2 Rounds
4 Minute AMRAP of:
10 Box Jump Overs (24/20)
15 Ring Push-ups
10 Toes-to-Bar
*Rest 2 Minutes Between Rounds
*Pick up where you left off

*Modify ring PU with regular/knee/box push-ups

Pull-ups + Negatives

3 Sets:
Max Set of Strict Pull-ups
*Weighted if possible. Add weight to notes.
Rest 30 Seconds
Max Negative Hold
*Weighted as well, if possible

Front Squat 5×3

Front Squat for load:
#1: 3 reps @65%
#2: 3 reps @70%
#3: 3 reps @75%
#4: 3 reps @80%
#5: 3 reps @85%

Let’s Put Those Dubs to Use!

10 Minute AMRAP of:
75 Double Unders
30 Sit-ups
20 Walking Lunge Steps (each leg = 1)
10 Power Cleans (75/55)

Rx+ 95/65

Double Under Practice

15 Minutes of Double Under Practice
*If you have dubs, test a max unbroken set.

A fun Lil Thursday

3 Rounds with 4 Minutes On the Clock
400 Meter Run Buy-In
With Remainder of 4 Minutes, AMRAP of:
10 Handstand Push-ups
10 Pull-ups
Rest 90 Seconds Between Rounds
*Score is rounds + reps of HSPU & Pull-ups

ROMWOD

We’ll close out class with a ROMWOD
Back To Top