06.10.2024

WOD
"Congrats Max and Jenna!"

"Squat a Ton and Run”
Four rounds for time of: (scaled= 3 rounds)
Squat one ton and run 400 meters

One ton equals 2240 pounds. For our purposes complete the following reps per round with the weight listed:
* 275 lbs. = 8 reps
* 245 lbs. = 9 reps
* 225 lbs. = 10 reps
* 205 lbs. = 11 reps
* 185 lbs. = 12 reps
* 155 lbs. = 15 reps
* 135 lbs. = 17 reps
* 115 lbs. = 20 reps
* 95 lbs. = 24 reps

Post WOD:  conditioning for core
https://www.instagram.com/p/Bx7ctpeHRM0/
try this for 4 x 50feet

06.08.2024

WOD
"Care Bears"
You go, I go
20 rounds for time
1 Bear Complex  135/95  115/75  95/65
100m run

Bear= power clean + front squat + push press + back squat + push press

06.07.2024

Strength
Strict Press
10 sets of 2 reps @ 60-65% 
 
WOD
"Sweet but Psycho"
7 rounds for time
10/7  cals bike
1 rope climb- spice it up with legless
10 box jump overs 24/20"
10 TTB or hanging leg raises

06.06.2024

Strength
back squats
5 sets of 3 reps @75%
 
 
WOD
"Titanium"
5 sets- record each split
2 wall walks or 25 feet handstand walk
8 shoulder to overhead 135/95  115/75  95/65
10 ring rows or ring dips
rest 1:30
 

06.01.2024

WOD
"Bar Fight"
with a partner, split reps however you like, run together
25:00 AMRAP
6 deadlifts 225/185  185/125  155/105
8 bar muscle ups or chest to bar pull ups/pull ups
10 box jump overs 24/20"
400m run

05.31.2024

Cleans
2 position clean + jerk (2 position is hang clean + clean)
set 1-2 @ 65%
set 3-4 @ 75%
set 5-6 @ 80%
set 7-8 @ 85%


WOD
"Keeper"
7 rounds for time
7 hang power cleans 115/75
7 thrusters
7 S2OH

05.30.2024

Strength
arm work- 3 sets
A. 10/side x landmine rows @20X0
B. 10/side x landmine high pulls @20X0
C. 10/side x landmine single arm press @20X0

leg work x 3 sets
A. 10 x goblet squats @30X0
B. 10 (5/side) x goblet reverse lunges @30X0
C. goblet squat hold 30 seconds

WOD
"Bring Ya Ass"
Every 2:00 x 6 sets 
100m run (sprint)