Wednesday 12/11/2024

WOD 
"Pita"
2 Sets
AMRAP 4:00
10 Dumbbell Front Squats (50s/35s)
10 Box Jumps 24"/20"
-Rest 2:00-
AMRAP 4:00
10 Dumbbell Shoulder to Overhead (50s/35s)
10 Burpee over Dumbbell
-Rest 2:00-

Accessory 
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps

Monday 10/07/2024

Strength
Power Clean + Front Squat +  Push Jerk 8x3
8 sets x [1 Power Clean + 1 Front Squat + 1 Push Jerk] (Unbroken, build in weight)
-Complete a set every 1:30-

WOD
"The Jungle Book"
14:00 AMRAP
7 Dumbbell Thrusters (50s/35s)
7 Burpee Over Dumbbell
7 Toes to Bar

Tuesday 8/13/2024

Strength 
Deadlift for load:
 #1: 10 reps @ 65%
 #2: 5 reps @ 75%
 #3: 3 reps @ 85%
 #4: 1+ reps @ 95%

On the final set (1+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 1 if needed).

Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.

WOD 
"The Little Rascals"
3 rounds For Time:
15/12 Calorie Air Bike
12 Alternating Dumbbell Snatch 50#/35#
9 Burpee Over Dumbbell

-Rest until 12:00-

For Time:
45/36 Calorie Air Bike
36 Alternating Dumbbell Snatch 50#/35#
27 Burpee Over Dumbbell

*Score will be 2 different times.