07.04.2023 7,8,9am Only

WOD
Best Friends
with a partner
Buy In: 100 cals on a machine

20 rounds- you go, I go style
8 power cleans 135/95  115/75  95/65
4 bar facing burpees
2 muscle ups/C2B pull ups/pull ups

Cash Out: 100 cals on a machine

07.03.2023 Morning and noon only

Strength
Bench press
3 sets of 6 reps @ 65%

WOD
"Cinderella"
10:00 AMRAP
5 C2B pull ups
10 hand release push ups
15 jumping air squats
20 shuttle runs- each length counts as a rep

Rest 2:00
10:00 AMRAP
5 pull ups
10 push ups
15 air squats
20 shuttle runs

07.01.2023. Partner WOD

Primer
2 sets
8 each side DB RDLs
8 each side DB high pulls
8 each side DB thrusters
 
WOD
"Runaway Train"
partner wod- 30:00 AMRAP
100 cals row
other person runs 200m and then switches with rower
in remaining time
AMRAP
10 wall walks
20 DB devil's press
30 DB hang clean & jerk
40 DB thrusters  
*dual DBs 50/35  35/20

06.30.2023

Strength
A. drop snatch 
3 sets of 3 reps
B. snatch balance
3 sets of 2 reps
C. snatch lift off + snatch
6 sets @ 65-70%
build based on quality

WOD
"UP Down"
For Time
1,2,3,4,5,6,7,8,9,10
power snatch 95/65  75/55  45/35
10,9,8,7,6,5,4,3,2,1
box jumps 24/20"

06.29.2023

Skill: push ups
warm up 2 sets of 10 prone PVC raises
A. 3 sets of 30 seconds handstand hold against the wall; rest 30 seconds
B. 4 sets of 7 push ups- maintain hollow body: no worming up from the push up, send triceps and elbows back


WOD
Sprint Test
15 clean & jerk 155/105  135/95  115/75
800m run
10:00 time cap

06.28.2023

Strength
Sumo Deadlift- waves
5 reps@ 70%
3 reps @ 75%
1 rep @ 80%
5 reps @ 75%
3 reps @ 80%
1 rep @85%
 
WOD
"May We All Lunge"
For Time
100 feet (25' out and back) farmer carry walking lunges
Run 600m
75 feet (25' out and back) front rack walking lunges
Row 800m/700m
50 feet (25' out and back) overhead walking lunges
Bike 25/20 cals
DBs 50/35  35/20

06.27.2023

Strength
Ten sets of 2 reps push press @ 65-75%
*build based on quality over the 10 sets

WOD
"Tsunami"
Buy In: 400m run
3 rounds 
40 wall balls 20/14
30 KB swings 53/35
20 Alternating DB snatch 50/35  35/20
10 TTB or hanging knee raises
Time Cap 20:00