08.03.2024

WOD
"Duel at High Noon"
with a partner
For Time
100 dual DB walking lunges  50/35  35/20
300 DUs
50 dual DB devil's press 50/35  35/20
800m run together
100 wall balls 20/14
*split reps

08.02.2024

Strength
Deadlift
warm up sets 3 reps @ 50%, 60%, 70%, then 2 reps @ 75%, 80%
4 sets of 2 reps @85%

WOD
"Raised by Wolves"
6 rounds for time
6 TTB
8 hang power cleans 135/95  115/75  95/65
10 single DB box step ups 50/35  35/20

08.01.2024

Strength
Tangletown Classic Snatch Complex
Take 12:00 to find your heavy
power snatch + hang squat snatch

WOD
"Stand, Don't Sit"
For Time
20-18-16-14-12-10
abmat sit ups
6-5-4-3-2-1
wall walks

07.31.2024

Positional Work- start with light weight and add for each set.  Last one should be at WOD weight or higher
1. high hang clean + push press x 3
2. hang clean + push jerk x 3
3. clean + split jerk x 3
 
 
WOD
"Triple B"
Every 10:00 for 4 rounds
400m run
10 clean & jerk 135/95 115/75  95/65
15 bar facing burpees
20 wall balls 20/14

07.30.2024

Strength
Back squats
warm up- sets of 3 reps @50, 60, 70%
4 sets of 2 reps @80%
 
WOD
"In One Piece"
10 rounds for time
5 HSPU
10 DB snatch 50/35  35/20
30 DUs or 60 single unders
try to make each round unbroken
time cap 15:00

07.29.2024

Strength
Push Press
10:00 EMOM 
3 reps @ 75%

WOD
"Grunt Work"
14:00 AMRAP
50m sled pull (25m backward drag, 25m forward drag)
50m OH carry (25m each arm)
6 sandbag over the racked barbell 150/100/70

07.27.2024

Mobility- T-spine  All Posts • Instagram
1. Adductor rock back to thread the needle x 20 seconds each side
2. Thoracic spine bridge x 5 each side
3. Overhead lat stretch x 5 deep breaths  



WOD
"Flipping Out"
with a partner
30 rounds for time
5 DB hang squat cleans 50/35  40/30  35/20
3 burpee box jump overs 24/20"
1 bar muscle up