08-27-21

WOD: 18′ AMRAP Team of 2-3
150/100m Row
14 DB Hang Snatch 50/35
12 Wallballs 20/14
10 Push Ups
5 Strict Pullups

08-26-21

Strict Press:
@35/45/50/55/60%

WOD: 14′ AMRAP
1 Clean & Jerk 135/95
1-2-3-4-5-6-7-8-9-10….. Hang Cleans
15 Abmat Sit Ups

08-25-21

Push Press
10@ 35/45/55%
Max @65%

WOD: 6′ EMOM x 4 Rounds
25/20 Cal Row
35 DU
200m Run

08-24-21

5 Rounds:
5 KB Deadlifts
10 DB Curl & Press
3 DB Devil Press

WOD: 5 Rounds For Time
15 Dips
10 DB Thrusters
5 Burpees

08-23-21

Power Cleans:
5 @ 35/45/55/65/75%

5′ to get to Heaviest
Power Clean + Hang Power Clean

WOD – For Time:
500m Row Buy In
Then,
100 Front Rack Walking Lunges (1 DB) 35/20
At 4′, and every 1′ After: 5 Push Ups

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