Wednesday 4/23/2025

/

Strength 1
Squat Clean + Push Jerk 1x2
Every 1:30 (6 sets)
1 Squat Clean + 1 Push Jerk @80% (Every 1:30)
-into-
3×3 Clean Grip Deadlifts @90%+

Strength 2
Clean Grip Deadlift 3x3
Record your weight here

WOD
"Deputy Kovacs"
For Time:
250/200m Row
150ft Single Dumbbell Walking Lunge 50#/35#
250/200m Row
125ft Single Dumbbell Walking Lunge 50#/35#
250/200m Row
100ft Single Dumbbell Walking Lunge 50#/35#
250/200m Row
75ft Single Dumbbell Walking Lunge 50#/35#
250/200m Row
50ft Single Dumbbell Walking Lunge 50#/35#
* DB can be held any way as long as a hand remains in contact with the DB at all times while lunging.

Friday 11/17/2023

/

WOD
"Open 17.2"
17.2
12:00 AMRAP
2 Rounds of:
50ft Dumbbell Walking Lunges (50s/35s)
16 Toe-to-Bars
8 Dumbbell Power Cleans (50s/35s)

Then, 2 Rounds of:
50ft Dumbbell Walking Lunges (50s/35s)
16 Bar Muscle-Ups
8 Dumbbell Power Cleans (50s/35s)

Accessory
"Mayhem Mini-Pump –Leg Day"
4 Rounds

10 Dumbbell Goblet Squats @ Moderate weight – maintain control and quality
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality

-Rest 2 min between rounds-

Thursday

/

WOD
AMRAP 3:
50′ Walking Lunge (No Weight) 
35 AbMat Sit-ups
Max Calorie Row

rest 3 minutes

AMRAP 3:
50′ Walking Lunge (30’s/25’s) 
35 AbMat Sit-ups
Max Calorie Row

rest 3 minutes

AMRAP 3:
50′ Walking Lunge (40’s/30’s) 
35 AbMat Sit-ups
Max Calorie Row

rest 3 minutes

AMRAP 3:
50′ Walking Lunge (50’s/35’s) 
35 AbMat Sit-ups
Max Calorie Row