3997 Wednesday 2/5/2025

A
2 min Row

2 rds
50' Walking lunges
25' Inch worms
10ea Front to Back leg swings with ground touch on back swing
20 Mountain Climbers

2 rds
20 shorty band side steps, each direction
10 band pull aparts
10 dynamic pigeon stretches, each side
(10 min)

B
Deadlift
3-3-3-3-3
(15 min)

C
Shared Burden with a Partner

Rd 1: 5 min
Rd 2: 5 min
Rd 3: 5 min
Rd 4: 6 min

40 DB Step Overs (50s/35s) 20"
40/30 Cal ride
Max Reps Bench Press (185/125) in remaining time
*Rest 1 min between rds
(24 min)

3996 Tuesday 2/4/2025

A
Ride 30/24 Cal
1 min pigeon stretch (:30 ea)

3 rds
10 good mornings
10 muscle cleans
10 shoulder to overhead

Ride 30/24 Cal
(10 min)

B
Power Cleans
2x2 @ 60%
2x2 @ 70%
2x2 @ 75%
2x2 @ 80%
(25 min)

C
12 min AMRAP
25ft DB walking lunges (50/35lb)
8 wall facing HSPU
25ft DB walking lunges
8 push-ups

3995 Monday 2/3/2025

A
Row 500m
3 rds
15 pushups
10 kip swings
5 strict pullups
(10 min)

B
Bench Press
1x5 50%
1x3 60%
1x2 70%
1x1 75%
1x1+ 80%
(20 min)

C
For time
1k row
12 ring muscle-ups
48 abmat sit-ups

750m row
9 ring muscle-ups
36 abmat sit-ups

500m row
6 ring muscle-ups
24 abmat sit-ups
*20 min timecap

3994 Saturday 2/1/2025

WE WILL BE CELEBRATING OUR 4000TH POSTED WOD AT THE 307 NEXT SATURDAY (2/8) WITH A COMMUNITY WORKOUT. THE WORKOUT WILL BE FOR A TEAM OF 4. WE WILL BE STARTING THE WORKOUT AT 9AM SO SHOW UP EARLY TO GET WARMED UP.

A
2 rounds
2 lap run
50 feet walking lunge
10/10 kb bottoms up press
:30 second handstand hold

B
Every 45 seconds for 12 minutes
2-4 Dumbbell snatches*
Do not use a light dumbbell, go heavy

C
“Gym, Tan, Laundry”

10 rounds for time
P1:
1 lap run

P2:
50 feet KB front rack lunge 53’s/35’s
3 wall walk

Flow:
Both partners are working at the same time. P1 will run 1 lap while p2 does lunge and wall walks, partners then switch. When both partners complete run and the lunge/wall walks, that equals one round.
Target: 25 min
Cap: 30 min

3993 Friday 1/31/2025

A
Coach led warmup
(15 min)

B
12 min EMOM
Min 1: 5 OHS
Min 2: 5 Strict Pullups

C
14.4
14 min AMRAP
60 cal row
50 toes-to-bars
40 wall balls (20/14lb)
30 cleans (135/95lb)
20 muscle-ups

D
3 min Cooldown Ride

3992 Thursday 1/30/2025

A
Run 2 Laps
20 banded pull aparts
20 PVC passthrus
1 min in bottom of squat
then
2 rds with bare bar
3 good mornings + 3 OH squats + 3 power snatches
2 rds
3 deadlifts + 3 hang muscle snatch+ 3 behind the neck press
(15 min)

B
Snatch Balance
4x4
(15 min)

C
Every 3 min x 4 Rounds
5 over-unders
10 ring push-ups
15 kb deadlifts (70/53)

D
3 rds
25 hollow rocks
25 supermans
(5 min)

3991 Wednesday 1/29/2025

A
Coach led warmup
(15 min)

B
Bench Press
1x3 60%
1x3 67.5%
2x8 72.5%
1x8+ 72.5%
(20 min)

C
5 min AMRAP
9 burpee over the barbell
9 front squats (115/75lb)

D
8 rack lengths KB farmers carry
*Every drop do 30 mountain climbers
(5 min)

3990 Tuesday 1/28/2025

A
EMOM
Min 1: 50s of shuttle runs
Min 2: *6 count burpees
Min 3: 50s of shuttle runs
Min 4: pike around the worlds
Min 5: 50s of shuttle runs
Min 6: Max Burpee Pullups
*6 count burpee=top of plank, bottom of push-up, top of push-up, squat, stand, jump and clap (segment each of these positions and pause at each for 1 sec.)

Spend a few mins opening shoulders and lats
(10 min)

B
Power Cleans
2x3 @ 60%
2x3 @ 70%
2x3 @ 75%
(20 min)

C
10 min AMRAP
Partner 1: AMRAP bar muscle-ups
Partner 2: AMRAP cals on air bike
Switch movements as needed

AMRAP 10 min
Partner 1: AMRAP HSPU
Partner 2: AMRAP cals on rower
Switch movements as needed

3989 Monday 1/27/2025

A
With a partner
Each row 250/200m
1, 2...6 Ring Rows, ea
1, 2...6 Ring Pushups, ea
1, 2...6 Goblet Squats, ea
Each row 250/200m
(10 min)

B
Front Squats
4x4
*2 sec pause in the bottom, 8 sec pause at the top
(20 min)

C
2 rounds
500m row
6 bear complexes (PC+FS+PP+BS+PP) (135/95lb)
500m row
3 rounds cindy (5 pull-ups/10 push-ups/15 air squats)
*20 min timecap

3988 Saturday 1/25/2025

2 Weeks from today we will be posting our 4000th WOD at the 307 (starting in October 2011). We’ll be doing our monthly community workout to celebrate. Come join the fun Saturday 2/8. We will be starting the workout at 9am so come as early as you need to get your warmup.

But first, enjoy this one from Coach Collin.

A
6 minute legs only bike
2 rounds
100 feet plate bear hug walk 45/25
10 plank shoulder taps
10 handstand kick up to wall (alternate lead foot)
10 plate ground to overhead 45/25

B
5 sets
:30 sandbag bear hug hold
100 feet sled push*
*sled push immediately after finishing sandbag hold

C
40 EMOM, shared burden within each minute
Min 1: 70 Double Unders
Min 2: 6 wall walks*
Min 3: 10 Deadlift 275/185
Min 4: 16 box jump overs* 24”/20”
1 works:1 rests
*Wall walk: one wall walk, one wall facing hspu =1
*Box jump overs: jump all the way over the box, Scale to broad jumps if not comfortable jumping over the box.

Flow: Each minute is a shared burden. One person works while the other rests. Scale accordingly to have work done within the 1 minute window.

3987 Friday 1/24/2025

A
Run 2 laps
10 cal ride

10 russian swings
10 kip swings
10 squats

10 KB swings
10 kipping pullups
10 goblet squats

10 KB strict press
10 strict pullups
10 KB thrusters

Run 1 lap
20 cal ride
(10 min)

B
Back Squats
3x10
*Each set should be a challenging working set.
(15 min)

C
24.3
5 rounds of:
10 thrusters (95/65)
10 chest-to-bar pull-ups

-Rest 1 minute-

5 rounds of:
7 thrusters (135/95)
7 bar muscle-ups
*15 min timecap

D
3 min AMRAP
Abmat Situps

3986 Thursday 1/23/2025

A
Coach led warmup
(15 min)

B
Clean and Jerk
*Work to heavy
(20 min)

C
12 min EMOM
Min 1: 5 power cleans (185/125lb)
Min 2: 8 chest-to-bar pull-ups
Min 3: 30 double-unders

3985 Wednesday 1/22/2025

A
2 min Ride, light

2 rds, with bare barbell
10 behind the neck press
10 good mornings
10 back rack lunges

2 min Ride, moderate

2 rds, with bare barbell
10 behind the neck push press
10 squats
10 OH lunges

1 min Ride, hard
(10 min)

B
Power Snatch
2x2 @ 60%
2x2 @ 70%
2x2 @ 75%
2x2 @ 80%
(25 min)

C
21-15-9
OH barbell lunges (115/75lb)
Box jump Overs (30/24in)
*12 min timecap

3984 Tuesday 1/21/2025

A
Coach led warmup
(10 min)

B
Bench Press
4x8 65%
1x8+ 65%
(20 min)

C
15 deadlifts (225/155lb)
18 Med Ball abmat sit-ups (20/14lb)
21 wall balls (20/14lb)
18 deadlifts
21 MB abmat sit-ups (20/14lb)
24 wall balls
21 deadlifts
24 MB abmat sit-ups (20/14lb)
27 wall balls
*15 min timecap

3983 Monday 1/20/2025

A
3 min Ski or Row

3 rds
10 jumping squats
25' duck walk
10 pushups
25' bear crawl
(10 min)

B
Front Squats
4x4
*3 sec pause in the bottom, 10 sec pause at the top
(20 min)

C
5 rounds
Min 1: 15 back squats (115/75lb)
Min 2: 10 bar facing burpees
(10 min)

D
3x10 DB Biceps Curls
3x10 Triceps Kickbacks
(5 min)

3982 Saturday 1/18/2025

A

2 rounds
10 push up to down dog
5/5 kb windmill
10 handstand hold scap push up
10 banded pull apart
10 cal row/ski*
*opposite machine for round 2

B
10-1
Bench press @ 65% 1RM
*10 foot handstand walk after each set
** or 2 wall walks

C
With a partner
“Popeye”

16 min amrap
300/200 meter row
4 rope climbs
300/200 meter ski
4 rope climbs
*switch at 150m/100m
**scale to 2 rope climbs shared each time if needed

16 minute cap

@16:00
3 min on/1 min off until 60 cleans completed

20/15 cal ride shared
10 muscle snatch 75/55 shared
60 sandbag cleans 150/100 shared
*repeat the 3 minutes on 1 minute off until 60 sandbag cleans are completed.

Flow:
Partners will share the burden on part A. At 16 minutes partners will start on part B. Partners will then work 3 minutes on 1 off until 60 sandbag cleans are completed, starting on the bike at the top of every new interval.

3981 Friday 1/17/2025

A
With a partner
P1: 250m row, steady pace
P2: Bootstrap squats
-switch-

P1: 250m row, moderate
P2: Banded pull throughs
-switch-

P1: 250m row, hard
P2: Banded face pulls
-switch-
(10 min)

B
Power Snatch
2x2 @ 60%
2x2 @ 70%
2x2 @ 75%
(15 min)

C
For time:
1k row
50 wall balls (20/14lb)
50 box jump overs (24/20in)
50 ring push-ups
50 KB swings (53/35lb)
50 wall ball squat cleans
1k row
*25 min tapout

3980 Thursday 1/16/2025

A
500m Row

3 rds
5 burpees
20 supermans or floor back extensions
10 KB SDHP
20 Situps
(10 min)

B
Hand over hand sled pull
5x50'
(15 min)

C
16 min AMRAP
With a partner
Max Rack Lengths KB Farmers Carry (70/53) + 10 SDHP
P2 performs 20 parallete pass throughs while P1 is carrying
-switch when P1 drops and P2 completes-

*When P1 drops to switch partners, P1 must perform 10 single KB SDHP before P2 can resume carry

D
Coach led mobility
(5 min)

3979 Wednesday 1/15/2025

A
With a partner
3 rds
P1 does 50' walking lunges + 50' bear crawl
P2 does samson stretch, long lunge stretch and pigeon stretch
-switch-

3 rds
P1 does 50' crab walk + 50' backwards crab walk
P2 does pushups - mix up between standard, narrow, wide etc

Spend the remainder of the warmup time in the rack doing empty barbell squats and increasing to light loads with attention paid to range of motion and proper technique.
(15 min)

B
Back Squat
*Work to heavy
(20 min)

C
Bench Press
*Work to heavy
(15 min)

3978 Tuesday 1/14/2025

A
2 min Row, Ride or Ski

2-3 rds
30 jumping jacks
20 mt climbers
15 step-ups
10 good mornings
5 inchworms + push-ups
(10 min)

B
12 min EMOM
1 Power Clean & Jerk

C
3 rds
2 min: over-unders
2 min: DB lateral step-ups (1db 50/35lb)
2 min: hang DB snatches
(18 min)

D
8 Rounds
:15 second L-Sit Hold
:15 second rest