10-07-21

WOD: “Oh No….Not ANOTHER Karen”
20′ AMRAP
20 Wallballs 20/14
10 Double DB Power Cleans 50/35
100m Run

10-06-21

Strength – 4 Rounds:
10 DB Curl & Press
20 DB Row
5 Push Ups

WOD:
1500/1200m Row Buy In
Then, 10 Rounds:
6 Strict Pull Ups
8 SDHP 70/53
10 Stationary Lunge Steps
12 Abmat Situps
500/400m Row Cash Out

10-05-21

Push Press
10@35%
8@45/50/55/60/65%

WOD: 12′ AMRAP
6 Burpee Over Bar
5 Deadlifts 135/85
4 Hang Power Cleans
3 Shoulder to Overhead
2 Front Squats

10-04-21

Back Squats
10@35%
8@45/50/55/60/65%

WOD: For Time:
30-25-20-15-10
Russian KB Swings 70/53
DU (3x Singles)

10-01-21

3′ AMRAP
1-2-3-4-5…..
Burpee
Box Jump Over

Team of 2 – For Time:
1500/1250/1000m Row (MM/MF/FF)
100 Medball Situps (Ball goes over box)
500m Row

09-30-21

8 Rounds NFT
5 CG Bench (Work to Heaviest 5 unbroken)
6 Double DB Walking Lunges 50/35
8 Alt DB Curls
6 Triceps Extensions

09-29-21

#justabar
3′ AMRAP / 1-10
Barbell Row + Hang Power Clean + Front Squat

Power Cleans
5@35, 45, 55%

WOD: 4′ EMOM x 5 Rounds
250/200m Row
10 Power Cleans
(Start cleans @55%; add weight each round to heavy 10 – don’t have to be unbroken)

09-28-21

Deadlifts
10@35/40/45/50/55%

WOD: For Time
40/35 Cal Bike Buy In
Then, 4 Rounds
20 Knees to Elbows
20 DB Hang Clean & Press (5R, 5L, 5R, 5L0
200m Run

09-27-21

Strict Press
8@35%
6@40/45/50/55/60%
*Perform 3 SDHP after each set @ each weight

WOD:
9 Round Alternating EMOM / :40 on :20 off
Even: 10 Wallballs (*Add 1 WB Each Round to end at 18)
Odd: 5-10 Pushups (*Add 1 Rep Each Round to end at 13-18)

09-24-21

Strength: Hang Clean Percentages

WOD: 9′ AMRAP EMOM Ladder
:30 on / :30 Off
1 DL + 1 Power Clean
Max DU in remainder of :30
Rest :30
2 DL + 1 Power Clean
Max DU in remainder of :30
Rest :30
3 DL + 1 Power Clean
Max DU in remainder of :30
…..Add 1 DL each round – end at 10 DL + 1 Power Clean