12.20.2022

Warm Up

200m row
5 scap pull ups
5 scap push ups
4 each side perfect stretch
200m row
5 wall walks
50 feet bear crawl
50 feet crab walk

Strength
push press
5 reps @ 60%
3 reps @ 70%
2 reps @ 75%
3 sets of 2 reps @80%


WOD
"Push Pull"
For time
60 single arm DB hang clean & jerk 50/35
40 DB step ups 24/20"
75 feet handstand walk or 150 scooter walk
10 strict pull ups

Extra Christmas Challenge
2:00 KB front rack hold- heavy
2:00 KB front rack wall sit hold- moderate
2:00 KB front rack tall kneeling to standing- light 

07.29.2020

Warm Up
3 sets
10 single leg hip thrusts + 10 second isometric hold at the top Right side
10 single leg hip thrusts + 10 second isometric hold at the top Left side
15 second superman hold
15 second star plank R
15 second star plank L
rest and repeat



Strength
3 sets

A1. landmine deficit RDL x 6/side @3010
A2. single arm DB Arnold press x 8-10/side @2110

B1. landmine twist x 6-8/side
B2. suitcase long step walking lunges x 7-8/side @30X0



WOD
"Peaches"
5:00 AMRAP
2-4-6-8-10...
single arm DB hang clean & jerk
20 DUs in between each set

Rest 2:00

5:00 AMRAP
2-4-6-8-10...
single arm DB squat clean- DB on the right for 1 rep, then on the left for 1 rep
10 jumping lunges between each set
 

03.30.19 Teams of 3

Make up Strength/Skill


WOD:
Teams of 3

AMRAP 30:00
8 Single arm DB hang clean and jerk (4 each side) 50/35 35/20
10 Medball squat jumps 30/20 20/14
8/6 cals bike

Partners complete a full round, one at a time, before switching.