Wednesday 12/4/2024

/

Strength 
Thruster 5x3
5 sets
3 Thrusters (build-in weight)
-complete one set every 1:30-
* Bar can be taken from the rack.

WOD
"Anti-Gravity Serum"
For Time:
27-21-15
Wall Balls 20#/14# (Masters Rx - 14#/10#)
15-12-9
Burpee Box Jump Overs 24"/20" (Masters Rx - 20"/16")
-rest 3:00-
21-15-9
Wall Balls 20#/14# (Masters Rx - 14#/10#)
12-9-6
Burpee Box Jump Overs 24"/20" (Masters Rx - 20"/16")
-rest 2:00-
15-12-9
Wall Balls 20#/14# (Masters Rx - 14#/10#)
9-6-3
Burpee Box Jump Overs 24"/20" (Masters Rx - 20"/16")
*22:00 Time Cap

Wednesday 11/20/2024

/

WOD 
"Coconut Mall"
For Time:
10 Wall Balls 20#/14#
5 Burpee Box Jump Overs 24"/20"
-rest 1:00-
20 Wall Balls 20#/14#
10 Burpee Box Jump Overs 24"/20"
-rest 1:30-
30 Wall Balls 20#/14#
15 Burpee Box Jump Overs 24"/20"
-rest 2:00-
40 Wall Balls 20#/14#
20 Burpee Box Jump Overs 24"/20"
-rest 2:30-
50 Wall Balls 20#/14#
25 Burpee Box Jump Overs 24"/20"

*30:00 Time Cap

Wednesday 11/06/2024

/

Strength 
Back Squat 3x3
3 sets x 3 Back Squats (85-90%)
-Complete a set every 2:45-

WOD
"50 First Dates"
For Time:
4 sets:
30 Wall Balls 20#/14#
-2:00 recovery Air Bike between sets-
-straight into-
4 sets:
15 Burpee Box Jump Overs 24"/20"
-2:00 recovery Air Bike between sets-
*Score is for the "working" part of each set and does not include the active recovery time.