08-17-22

3 Rounds:
10 SDHP 53/35
10 Russian KB Swings
100m Row
5 Burpees

For Total Time:
1. Solo: 500m Row, 2′ Rest X 5 Rounds
OR
2. Team: 5000m Row

08-16-22

Squat Clean
12′ to Find Heaviest

For Time:
50 DBL DB Box Step Overs 35/25
25 DBL DB Push Press
25 DBL DB Box Step Overs

08-15-22

Strict Press
5@35/45/55/65/75%
*2 Front or Back Squats w/3 second Pause at Each Weight

4′ EMOM x 5 Rounds
150/100m Row
1 Lap Farmer Carry 53/44
15 Goblet Squats
5 Burpees
(2′ to do work / 2′ rest each round)

08-12-22

5 Rounds (25′ cap)
15 Close Grip Bench @ 50% BW
25 Abmat Sit Ups
10 DB Hang Snatch 50/30
200m Run

08-11-22

Backsquats
5@35/45/50%
*Perform 2 STO at each Weight

WOD: For Time
1000m Row buy in
Then:
5 Rounds
10 Walking Lunges
5 Backsquats @50%
1-2-3-4-5 STO (start with 1, add 1 each round ie. round 5 is 5 STO)
500m Row cash out

08-10-22

Team of 2 – 25′ AMRAP
200m Run (together)
60 Wallballs
40 Hang Power Cleans 115/85
200m Run (together)
20 Push Ups
10 Syncho Burpees

08-09-22

Deadlifts
10@35/45/55%

20′ AMRAP
800m Run
20 Deadlifts @75-100%BW
600m Run
10 Deadlifts
400m Run
5 Deadlifts
200m Run
In Remaining Time, Max Rounds of:
1 Deadlift
10 DU (must be unbroken)

08-08-22

CG Bench
10@35% BW
6@45% BW
4@55% BW
2@65, 75, 85, 95, 100% BW

DB Bench Jackie
1000m Row
50 DB Thrusters 25/20
30 Bench Press @65%BW

08-05-22

5 Rounds
10 Walking Lunges
Weighted, Work to Heavy

18′ AMRAP:
200m Run
4 Rounds of Cindy:
5 Pull Ups
10 Push Ups
15 Airsquats
200m Run
3 Rounds of Cindy
200m Run
2 Rounds of Cindy
200m Run
Max Rounds of Cindy

08-04-22

EMOM x 10 Rounds
3 Squat Cleans 135/95
Rest 1:00, Then
4′ AMRAP Ladder
1-2-3-4-5-6….
Clean & Jerk
Push Ups