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legs

2025-10-20

WOD #1 5 rounds 10 deadlifts (155# then 175# / 105#) 10 GHD 10 kb swings (44#) 100m run Time: 14:58 (155# first round then 175# 2-5) WOD #2 5 rounds (10 min cap) 4 pull-ups 6 push-ups 8 air squats 100m run Time: 7:57

2025-10-19

WOD 5 rounds 10 wall balls 8 kb swings 6 box jumps 4 dips 2 devil’s press Time: 9:38 (20#, 53#, 24″ jumps, box dips, 30# devil’s press)

2025-10-17

WOD 5 rounds 100m farmer carry (30/20) 10 alt db snatch (35/25) 20 alt obliques (44/35) 10 knee to elbow raises / v-ups 10 goblet squats (44/35) 10 bear pull throughs (25/20) Time: 25:21

2025-10-13

WOD 16 min AMRAP 200m run 8 hang clean & jerks (115/75) 10 box jumps (24/20) 12 ball slams (20/15) 16 ab-mat sit-ups Total: 3 rounds + 100m run (completed 4th round after time expired)

2025-10-12

WOD 16 min EMOM 1: 15 kb thrusters (44# kb) 2: 15 calorie row 3: max t2b / do the rest as sit-ups (10, 8, 6, 6 t2b / 10, 12, 14, 14 sit-ups) 4: rest

2025-10-05

WOD 22 minute AMRAP Dice w/ Kat 1 – 6 thrusters (95 bar / 20# db) 2 – 8 box jumps (24/20) 3 – 25 sit-ups / 20 obliques (25#/20#) 4 – 10 push-ups 5 – 100m farmer carry (40#/30#) 6 – 10 under hand bent over row (25#/20#) Total: …