Friday 06/24/2022

Happy Birthday Coach Frank

WOD
"Frank"
For time:
24 Strict Press 95#/65#
24 Pull-ups
24 Front Squats 95#/65#
24 Double DB Push Press 50#/35#
24 Renegade Rows with Push-ups 50#/35#
24 Double DB Deadlifts 50#/35#
73 Cal Row

Thursday 08/11/2021

Extended Warm Up
EMOM x 6 MINUTES
MIN 1 - :30 Hollow Bar Hang + Optional Movement In Time Remaining
MIN 2 - :30 Heels Taps Over DB + Optional Movement In Time Remaining

*Optional Movements...
Groiners
Good Mornings
PVC Pass Throughs
Slow Push-Up to Pike
(No Measure)

WOD
5 SETS FOR REPS
1:00 - Max DB Renegade Rows 35#/20#
1:00 - Max Tuck-Ups
1:00 - Max DBL DB Russian Swing

-Rest 1:00 b/t Sets-
(Score is Reps)

Monday 06/21/2021

Strength
Shoulder Press 
Tempo Strict Press
5x3 @ (31X1)*

*Keep weight moderate.

WOD
EMOM x 10 MINUTES
MIN 1 - 14 DB Push Press 50#/35#
MIN 2 - 7 DB Renegade Rows*

-Rest 1:00- 

AMRAP x 4 MINUTES
4 Up-Downs
4 DB Push Press

(Score is Rounds + Reps)
*1 Rep of RR = 1 Push-Up + Row L + Row R

Monday 05/17/2021

Strength
Back Squat*
5x5 @ 60%

*Base percentages off 5-Rep Heavy.

WOD
E2MOM x 18 MINUTES 
MIN 1&2 - 200m Run + Max Back Squats 135#/95#
MIN 3&4 - 200m Run + Max Alt. V-ups
MIN 5&6 - 200m Run + Max DB Renegade Rows 35#/20#

(Score is Reps)