08.05.2023 Partner WOD

WOD
"Thumbs Up 7-Up"
with a partner
one work, one rest- each person needs to complete all wall walks

1000m row
20 devil's press 50/35
3 wall walks each person
40 box jump overs 24/20"
3 wall walks each person
80 wall balls 20/14
3 wall walks each person
40 box jump overs
3 wall walks each person 
20 devil's press
1000m row

08.04.2023

Strength
Deadlifts
8 sets of 2reps @ 80%+
5 push ups between sets
then
2 sets of 8 reps deadstop deadlifts
(no %, go by feel)

WOD
"Third Place"
7:00 AMRAP
8 push press 135/95
10 deadlifts 135/95
12 abmat sit ups

08.03.2023

Strength
A.  4 sets of 3-position clean + 1 split jerk
(hang clean, hang clean below the knee, floor)@ 70-75%

B. 3 sets of power clean + clean + jerk @78-82%



WOD
Maximum Cleaning Power

Every 3 Minutes for 9 Minutes

20/16 Calorie Row
60 Double Unders
Maximum Rep Power Clean and Jerk

Score is total clean and jerk reps from all 3 rounds

Barbell Recommendations
Advanced 155/105
Intermediate 135/95
Fitness 95/65

No rest between rounds
1:1 Single Under:Double Under

08.02.2023

Strength
Tempo Front Squats- 5 sets
4 reps tempo front squats @ 2211 + 1 rep front squat @64-68%

WOD
"Single Double"
4 rounds each for time
250m row
10 DB bench press 70/50 50/35  35/20
200m run
15 goblet squats 70/50/35/20- grab a kettlebell for these
Rest 2:00

08.01.2023

Snatch warm up
3 reps of each-empty barbell
1. slow overhead squats
2. sots press to stand
3. press to squat
4. extension to pull under
5. upper cut drill
6. power snatch from the pockets


Strength
A. 3 sets of 3 reps snatch balance- build load with good form
B. Overhead squats
5 sets of 3 reps building from 60% of your snatch max

WOD
"Thunder Ball"
Every 3:00 for 4 sets
12 TTB or hanging knee raises
9 thrusters 115/75
6 burpee over bar

07.31.2023

Strength
Every 3:00 for 5 sets
20 DB box step ups- dual DBs as heavy as you can do these unbroken


WOD
Helen
3 rounds for time
400m run
21 KB swings 53/35
12 pull ups

07.29.2023 Partner WOD

WOD
"Smoke Show"
with a partner 
You Go, I Go
10 rounds
10/8 cals bike
10 TTB or hanging knee raises
10 hang power snatch  95/65  75/55  45/35

Rest 2:00

10 rounds
10/8 cals bike
10 pull ups
10 hang power cleans 115/85  95/65  75/55