02-28-22

Push Press
10@40/50%
5@60/70%

WOD: 15′ AMRAP
500m Row
30 Situps
20 Deadlifts @ 75% Push Press

02-25-22

22.1 Open WOD
15′ AMRAP
3 Wall Walks
12 DB Snatch
15 Box Overs

02-24-22

20′ AMRAP
500/450m Row
1000/900m Assault Bike
400m Run
20 TTB

02-23-22

Skill:
Mobility Clinic

WOD: 8 Rounds
5 Deadlifts – Start at 50%, Add 5-10#/Round
5 Strict Pullups

02-22-22

Push Press
10@40%
5@50/60/70%
Max Set @ 75%

WOD: For Time:
5 Clean & Jerks 155/105
400m Run
10 Clean & Jerks
400m Run
15 Clean & Jerks
400m Run

02-21-22

Front Squats:
10@40%
8@50%
5@60/70%
Max Reps @75%

WOD: 10′ AMRAP
500m Row Buy In
Then,
25 Situps
5 Burpees
10 Jumping Air Squats

02-18-22

Skill: 4 Rounds to get Heavier
1 Arm DB Floor Press to Side Rotation
5 per side

WOD: 15′ AMRAP
10 Tuck Up
:10 Tuck Hold
5 V Up
:05 V Hold
30 Walking Lunges
10 Perfect Push ups

02-17-22

Push Press
10@40%
5@50/60%
3 Sets of 3@70%

WOD:
1000m Row
@10′, Repeat 1000m Row
Add both row times together for score.

02-16-22

For Time:
4 Rounds
30/25 Cal Assault Bike
400m Run
50 DU / 150 Singles
20 Burpees
*32′ Time Cap

02-15-22

Strict Press
10@40%
5@50/60/70%
3@80/85%
*Add 5 Below Knee Deadlifts After Each Set

Sumo Deadlifts
10@40%
4 Attempts to Reach Heavy 5 Rep

WOD: 7′ AMRAP
Hang Power Clean 155/105
5 PERFECT T Push Ups