WODS: February 2024

Wod:

3 rounds:

15 x Thruster (95/65)

15 x burpee box jump over (24/20”)

*7 minute cap*

Wod:

AMRAP 10 minutes

3 x Snatch (135/95)

6 x Bar facing Burpee

3 x Bar Muscle Up

Wod:”Reagans Bday Wod

12 minute Amrap

45 x Double Under

10 x Clean (2x50/35)

10 x Shoulder to overhead (2x 50/35)

Wod: “Alex Smiths bday wod”

Chipper gymnastics no the bbjo

For Time:

80 x Wall Ball (20/14)

60 x situp [Toes to Bar]

40 x Pull Up

20 x Handstand Push Up [strict]

40 x Pull Up

60 x Situp [Toes to bar]

80 x Wall Ball 

*17 minute cap* 

Wod:

“Power Elizabeth”

21-15-9

Clean 

Ring dip

*7 minute cap*

Wod:

EMOM X 18 min

1-15/12 X CAL row

2-20 x Wall ball (20/14)

3-rest

4-20 x pushup 

5-15 x line facing burpee

6-rest

Wod:
For time:

100 x Double Under

30/24 x Cal Echo Bike

20 x Handstandpushup [strict]

100 x Double under

20 x Handstand Pushup

30/24 x Cal echo bike

100 x Double under

*10 minute cap*

Wod:

Travis Densmore’s bday wod

6 rounds for time:

12 x clapping pushup 

15 x Deadlift (155/105)

12 x burpee box jump over (30/24”)

*13 minute cap*

Jay burchfield bday

15 minute amrap

5 x Bear complex (135/95)

15 x V-Up

Wod:

E3minutes x 4

20/16  x CAL Echo Bike

8 x Wall walk

Wod:

10 rounds

200m run

1 x Rope Climb [legless]

15 minute cap

Wod:

10-8-6-4-2

Clean and Jerk (185/125)

2-4-6-8-10

Bar muscle up 

*16 minute Cap

Wod:

4 rounds for time:

60 x Cross Over

15 x Thruster (95/65)

15 X Bar facing burpee

*13 minute cap*

Wod:

10 minute amrap:

5-10-15-20-25-30…

Deadlift (185/125)

Toes to bar

Wod:
EMOM 20

1-15/12 x cal row

2-12 x Chest to bar pull up

3-50’ lunge (2x50/35)

4-20 x pushup

Wod:

16 min EMOM

1- 1 x Squat snatch

    2 x Overhead squats

2- 4 x Strict Wall Facing HSPU

*1st snatch doesn't count toward OHS*

7 min amrap:

5 x burpee pull up 

15 x air squat