Category: WOD

Strength Overhead Squat 3×4* Strength – Fitness Front Squat 3×4* Workout FOR TIME 120 DB Front Squats (50/35)* *Every break, complete 12 Burpees. If DBs come below the shoulders or off the shoulders, Burpees must be completed.

Strength Bench Press 3×4* Workout AMRAP x 10 MINUTES* 5-10-15 and so on… Wall Balls (20/14) *Complete 35 Double Unders After Every Set

📚 Inside This WEEKS Newsletter 🥇 CFML Leader – Roberto Fontan 🤸‍♀️ Gymnastics Clinic – Last Call ⚖️ 🇺🇸 Retest Day & Manion 🏋️‍♀️ Women Only – Intro To Weightlifting 📅 Ardmore, 12 noon class + welcome new coach 📱Wodify app update

EVERY 1:30 x 5 SETS* 1 Hang Clean** + 1 Clean** + 1 Shoulder to Overhead *Start Light-Moderate and end Moderate-Heavy. **Option for Power or Squat. Workout EVERY 3:00 x 5 SETS 20/15 Cal Row 10 Toes to Bar Max Power Clean to Overhead (Athlete Choice) w/ Time Remaining

“AVA” AMRAP x 20:53 MINUTES400m Run21 Ground to Overhead (95/65)

2024 Quarterfinals Individual Qualifier Workout 2 3 Rounds for Time of: 50 Wall Balls (20/14) 50 Lateral Burpee Box Jump Overs

Bench Press 3×6* Workout 2024 Quarterfinals Individual Qualifier Workout 1 4 Rounds for Max Reps of: 1 Minute of Snatches (135/85) 1 Minute of Rowing for Calories 1 Minute of DB Box Step-Ups (50s/35s) 1 Minute of Rest

AMRAP x 25 MINUTES 30/24 Cal Bike 10/10 Single Arm KB/DB Push Press 20 Alt. KB/DB Snatch 30/24 Cal Row 2/2 KB/DB Turkish Get-Ups 100m/Side Suitcase Carry

Overhead Squat 3×6 Workout FOR TIME 2-4-6-4-2 Overhead Squat 5-10-15-10-5 Box Jump Overs 15-15-15-15-15 Wall Balls

Deadlift ON A 12:00 RUNNING CLOCK…Build to a Moderate-Heavy 5-Rep Deadlift Workout FOR TIME 800m Run 15 Deadlifts -Rest 2:00- 600m Run 20 Deadlifts -Rest 2:00- 400m Run 25 Deadlifts