08-20-21

W/U WOD:
:30 on / :30 off
Row for Calories x 6 Rounds

WOD: For Time
5-10-15-20-25
KB Swings Russian 70/53
Abmat Situps
3 Goblet Squats

08-19-21

#justabar 3′ to work:
1-2-3-4-5-6-7-8-9-10
Hang Clean
Push Press

WOD: For Time:
2-4-6-8
Power Cleans 185/115
200m Run
12 Walking Lunges

08-18-21

Backsquats:
6@40% w/pause
5@50% w/pause
4@60% w/pause
3@70/75% no pause
1@85/90% no pause

WOD: 10′ AMRAP
500m Row Buy In
Then
10 T Push Ups
10 Toes to Bar
25 DU / 60 Singles

08-17-21

Strict Press
8@40/45/50/55/60%
*+2 Push Press at Each Weight

WOD: 1:30′ EMOM
1-2-3-4-5-6-7-8-9 Deadlift
9-8-7-6-5-4-3-2-1 Hang Power Clean
155/105

08-16-21

Warm Up WOD:
25-20-15-10
Plate Curl
Plate Tricep Extension
DU / 3x Singles
10 Plate GTO

WOD: 20′ AMRAP
500 Row Buy In
Then,
20 KB Swings Russian
20 Wallballs
10 Burpees

08-13-21

4 Rounds:
10 DB Curl
10 DB High Pull
5 DB Deadlifts
30 DB Toe Taps

WOD: 22′ AMRAP
30/25 Cal Row
15 Push Ups
15 Toes to Bar
30 Abmat Situps
200m Run

08-12-21

10-8-6-4 Bench / Squat Clean
*Start at 40%, work to heavy for WOD weight.

WOD: 20′ AMRAP
3 Rounds of:
4 Bench @ 75-100% Body Weight
2 Squat Cleans
30 DU / 75 Singles
After Completing 3 Rounds, Run 400m

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