07.07.2023

Primer
A.  push press + 10 second hold at the top x 3 reps @50-60% jerk max
B. jerk dips x 5 reps  https://youtu.be/NYIgTh-XyYQ
C. single arm handstand hold x 15 seconds- scale to fit on a box
 
 
Strength
10 sets of 2 reps push jerk @65-75%
build if quality is there

WOD
"Cardio Craze"
Every 4:00 for 5 rounds
Run 100m
10 burpees over a line
Bike 10 cals

07.05.2023

Strength
A.  landmine hack squats x 8 per side
B. DB pull overs x 15

C. landmine single leg RDLs x 8 per side
D. DB single arm high pulls x 12 per side
E. seated front raise + bus driver x 12 

WOD
"Can this be real?"
For Time
800m run
30 deadlifts 185/135
500/425m row
3:00 bear hug sandbag hold
500/425m row
30 deadlifts 185/135
800m run

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

06.29.2023

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

06.19.2023 Juneteenth

 Strength
back squat
5 reps @ 60%
3 reps @ 70%
1 rep @ 80%
3 x 8 reps @ 60%
 
 
 
WOD
Time Cap 25:00
Juneteenth 
6 rounds for time
19 burpees
11 thrusters 95/65  75/55  45/35
63 single unders

buy out: 650m run
 
 
 
Significance of rep scheme
6- June
19- 19th (freedom day)
11- 1/1 (date of the emancipation proclamation)
63- 1863 (year of the emancipation proclamation)
65- 1865 (year of Juneteenth)

This Friday we will tackle our first annual Juneteenth WOD. You might be thinking, “What is Juneteenth?”. Juneteenth is an American holiday celebrated on June 19th commemorating when federal orders were read in Galveston, Texas, in 1865 (over two and a half years after the Emancipation Proclamation freed slaves) stating that all slaves were free. Juneteenth, also called Freedom Day, is widely accepted in the United States as the day slavery ended. This is not a day just for African Americans to celebrate but a day for all Americans to remember and revere. It’s a testament to America’s ability to recognize wrong and do its best to change course and make things right- even if that change is long overdue.