Friday 11/08/2024

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

WOD
"Happy Gilmore"
9:00 AMRAP
Round 1: 3 Power Cleans 155#/105# + 1 Wall Walk
Round 2: 3 Power Cleans 155#/105# + 2 Wall Walks
Round 3: 3 Power Cleans 155#/105# + 3 Wall Walks
Round 4: 6 Power Cleans 155#/105# + 4 Wall Walks
Round 5: 6 Power Cleans 155#/105# + 5 Wall Walks
Round 6: 6 Power Cleans 155#/105# + 6 Wall Walks
Round 7: 9 Power Cleans 155#/105# + 7 Wall Walks

** The workout continues increasing in this manner until the time is up. For scoring, note the round number of the last round successfully completed + reps into the next round.



Monday 09/23/2024

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WOD
"Midline Climb"
For Time:
30 Deadlifts 185#/125#
2 Rope Climbs (Scale 6 Strict Pull Ups)
30/24 Calorie Row
2 Rope Climbs (Scale 6 Strict Pull Ups)
30 GHD Sit-ups (Scale V-Ups)
2 Rope Climbs (Scale 6 Strict Pull Ups)
30 GHD Sit-ups (Scale V-Ups)
2 Rope Climbs (Scale 6 Strict Pull Ups)
30/24 Calorie Row
2 Rope Climbs (Scale 6 Strict Pull Ups)
30 Deadlifts 185#/125#

Monday 6/17/2024

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Strength
Power Clean:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)

WOD
"Fun Dip"
For Time:
30 Pull Ups
3 Rounds of DT 155#/105#
20 Pull Ups
2 Rounds of DT 155#/105#
10 Pull Ups
1 Round of DT 155#/105#
One round of DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead