Tuesday 09/15/2026

WOD
FOR TIME
75/60 Calorie Row
25 Burpee Box Jump Overs 24"/20"
50 Alt. Dumbbell Snatch 50#/35#
25 Burpee Box Jump Overs 24"/20"
75/60 Calorie Row

Sebastian Mora

Saturday 08/08/2026

WOD
TEAMS OF 2
ON A 15:00 RUNNING CLOCK
50 Burpee Box Jump Overs 24”/20”
100 Pull Ups
50 Burpee Box Jump Overs 24”/20”
Max Reps of Dumbbell Snatch 70#/50# in the remaining time
(Score by Total Reps of DB Snatch)

*Complete workout in order. Partner split work as needed.

Friday 04/26/2024

Strength
“Gwen”
15-12-9 Clean and Jerk (for Load)
Every 4:00, complete 1 set

* Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set.
* For clarification, the 15s start at minute 0, the 12s start at minute 4, and the 9s start at minute 8.

WOD
"Acai"
For Time:
100 Burpee Box Jump Overs 24"/20"

Wednesday 11/29/2023

Strength
2 Snatch Push Press + 1 Overhead Squat:

- Work up to a heavy complex in 10-12 minutes

WOD
"Livin’ on a Prayer"
6:00 AMRAP
8/7 Calorie Air Bike
2-4-6-8. . .  Burpees Box Jump Overs 24"/20"

-rest 4:00-

6:00 AMRAP
6 Burpees Box Jump Overs 24"/20"
2-4-6-8. . . Calorie Air Bike

*Score is total reps