October 4, 2022 WOD4 Rounds60 Double Unders/75 Singles9 Hang Power Cleans BB or DB1 – 2 – 3 – 4 Rope ClimbsRest 1 min between RoundsRope climb scale = 3 Toes to Bar/Knee Raise + 3 Pull Ups/Ring Rows per rope climb
4 Rounds60 Double Unders/75 Singles9 Hang Power Cleans BB or DB1 – 2 – 3 – 4 Rope ClimbsRest 1 min between RoundsRope climb scale = 3 Toes to Bar/Knee Raise + 3 Pull Ups/Ring Rows per rope climb
March 20, 20236 Rounds 8 Staggered Stance Deadlift, Right foot forward 8 Staggered Stance Deadlift, Left foot forward 8 Reverse Farmer Lunge, Right leg 8 Reverse Farmer Lunge, Left leg
March 21, 2023AMRAP 4 21 Calorie Row 21 Burpees 21 Banded Strict pull up/ring row/inverted row Rest 4 minutes AMRAP 4 15 Calorie Row 15 Burpees 15 Toes to Bar/hanging knee raise/v-ups/lying leg raise Rest 4 minutes
March 22, 2023Part 1 Thruster Build to a Heavy 5 Part 2 AMRAP 15: 21 AbMat Sit-ups 15 Push-ups 9 Thrusters (95/65)