08-11-21

Hang Power Cleans
5@40, 50, 60, 70, 80%

For Time:
100/70 Cal Row
75 Wallballs 20/14
30 Burpee to Plate

08-10-21

Backsquats:
10@35 & 45%

Alternating EMOM x 4 Rounds:
1. 8 Backsquats at 55%
2. 10 DB Clean & Jerk (5 per Arm) 30/50

6′ WOD:
20 Abmat Sit Ups
5 Goblet Squats
15 Abmat Sit Ups
10 Goblet Squats
10 Abmat Sit Ups
15 Goblet Squats
5 Abmat Sit Ups
20 Goblet Squats
In Remainder of 6′, Max Reps of 1 DB Man of War

08-09-21

Push Press:
8@35/45%
6@55/65%
4@75%
*5 Deadlifts at each weight

WOD: For Time
10 Clean & Jerks
400m Run
5 Clean & Jerks
200m Run
10 Bar Over Burpees
200m Run
5 Clean & Jerks
400m Run
10 Clean & Jerks

08-06-21

Deadlifts:
10@35/40/45%
5@50/55/60%

WOD: 10′ AMRAP Ladder
1-2-3-4-5-6-7-8-9….
Deadlifts @ 65%
Bar Over Burpees
10 Tuck Ups

08-05-21

W/U WOD – 4 Rounds
15 KB Swings Russian 53/44
5 Burpees
10 Sumo DL
:30 Front Plank Hold

WOD:
1000m Row – Smooth & Steady
Rest 5′
1000m Row – Strong & For the Board!

08-04-21

Push Up Challenge:
1-2-3-4-5-6-7-8…..
Until You Can’t Finish the Set Unbroken

WOD: For Time:
20-18-16-14
CG Bench
40 DU / 80 Singles
400m Run

08-03-21

Strict Press
10@35/45%
8@55/65%
3 Attempts at 5RM
After Each Set, 5 Barbell Rows

WOD: 15′ AMRAP
1000m Row Buy In
Then,
20 Hang DB Snatch (50% of 5RM Strict Press)
30 Abmat Sit Ups
10 Goblet Squats

08-02-21

Backsquats:
8@35/45%
6@55/65%
4@75/85%

WOD: The Cheif
5 Rounds of 3′ AMRAP / 1′ Rest Between Rounds
3 Power Cleans 135/95
6 Push Ups
9 Air Squats