WOD

THIS WEEK’S WORKOUTS!

This page is updated weekly, so make sure to check back in to checkout the daily workouts.

  • Metcon

    AMREP 15
    1 Rope climb 15'
    5, 10, 15 etc Push-up
    10 Pistol (alternating)
    5, 10, 15 etc Abmat sit-up

  • Strength
    Press 3-3-3-3-3-3-3
    *ascending

    Metcon
    1000m Row

  • Metcon
    For time:
    400m run
    Then:
    5 rounds of:
    10 toes-to-bars
    10 box jump-overs 24/20"
    Then:
    400m run

  • Metcon
    1-2-3-4-5-6-7-8-9-10 reps for time of:
    Sumo deadlift high pulls 115/75lb
    Ring dips

  • Strength
    Back squat 5×5
    *across

    Metcon
    AMRAP 8
    10 Pull-up
    20 Russian twist 25/15lbs

  • "TPT9000"

    For time:
    100m run
    Then:
    9 rounds of:
    8 burpees
    26 kettlebell swings 44/35lb
    21 wall ball 20/14lb 10/9'
    100m run

    *If you have a 20/14lb weight vest, wear it.

    Staff Sgt. Ryan Knauss, assigned to the 9th Battalion, 8th Psychological Operations Group (Airborne), died Aug. 26, 2021, in Kabul, Afghanistan, after sustaining wounds from a suicide attack at the Hamid Karzai International Airport where he was supporting noncombatant evacuation operations.

    Knauss, 23, grew up in Corryton, Tennessee, and joined the U.S. Army in 2016 following his high school graduation. This was his second deployment.

    Knauss is survived by his wife, Alena; parents Greg and Paula; and brother, Tyler.