Saturday 3/30/2024

WOD
"Mr. Wizards World"
Teams of 4 For Time:
5 sets (each)
15/12 Calorie Air Bike)
10 Back Squats 185#/125#
 - The next partner starts when the squats are finished. 1:45 hard time cap per set. Be aggressive!!! -

Tuesday 12/26/2023

Strength 
Back Squat 5x5
- 5 sets of 5 reps @ 60% 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *

WOD
“Buddy the Elf, what’s your favorite color?”
5 sets For Time:
100 Double Unders
30 Push-Ups
- Rest 1:00 between sets -

Thursday 12/14/2023

WOD
"Fairy Bread"
3 rounds For Time:
10 Back Squats 205#/135#
100ft Walking Lunge
10 Box Jumps 30"/24"

Accessory 
Mayhem Mini-Pump –Upper Body Posterior
4 Rounds

10 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality RPE 7
12 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7

-Rest 2 min b/t rounds-

Thursday 11/23/2023

“Happy Thanksgiving”

WOD
Teams of 3
AMRAP in 7:
50 Back Squats 135#/95#|
50 Back Squats 185#/125#
Max Rep Back Squats 225#/155# (Rx+ = 275#/185#)

Rest 3:00

AMRAP 7:
50 Bench Press 95##/65#
50 Bench Press 135#/95#
Max Rep Bench Press 185#/115# (Rx+ 225#/125#)

Rest 3:00

AMRAP 7:
50 Power Cleans 135#/95#
50 Power Cleans 155#/105#
Max Rep Power Cleans 185#/135# (Rx+ = 205#/145#