Tuesday 12/31/2024

WOD
"Fish and Chips"
3 Rounds For Time:

100ft Single Dumbbell Walking Lunge (1x35#/25#)

30 Push Ups

-rest 5:00-

3 Rounds

50ft Plate Walking Lunge 45#/35#

30 Push Ups

*Hold plate however you see fit

Gymnastics
Choose your destiny:
Option A: One max set of toes to bar.
Option B: Max plank hold (on forearms). Modify to knees or scale up by adding a weight to your back.
Score is number of toes to bar achieved or number of seconds for the plank hold. Note which option you chose in your comments.

Friday 4/19/2024

WOD

For time:
3 rounds:
10 handstand push-ups
20 toes-to-bar

2 rounds:
10 strict handstand push-ups
5 rope climbs

1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups

Time CAP: 15:00

Wednesday 06/28/2023

Strength 1
Bench Press:
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%

*rest as needed between sets*

Strength 2
Box Jump:
5 sets of 3 High Box Jumps
*4-6” below max height for 1 rep

WOD
"Animal Kingdom"
For Time:
10-8-6-4-2
Deadlifts 225#/155#
Dumbbell bench presses (50s/35s)
Squat cleans 135#/95#