Wednesday 05/24/2023

Strength
Squat Clean
- Heavy Single (10-12 minutes)

* Rest as needed between sets *

WOD
"Maui"
10 min AMRAP
1-2-3-4-5. . .
Clean and Jerks 155#/105#
1 Rope Climb (or 6 Inverted Ring Rows)

Saturday 12/24/2022

WOD
"12 Days of Christmas"
1 Rope Climb
2 Squat Cleans 155#/105#
3 Muscle Ups
4 Burpee over Bar
5 Deadlifts 155#/105#
6 Handstand Push Ups
7 Toes to bar
8 Wall Ball 20#/14#
9 Box Jump Over 24"/20"
10 Back Rack Lunges 155#/105#
11 Chest to Bar
12 Thruster 155#/105#

Saturday 06/04/2022

WOD
In Teams of 2
AMRAP 25:
[Partner 1:]
1 Rope Climb
15 Wall Balls 20#/14#

[Partner 2:]
Max Calorie Row

*Partners Switch when Partner 1 finishes their last wall ball.
*Score will be the sum of total calories rowed.

Wednesday 11/10/2021

WOD
"FLUFFY"
AMRAP 8:
Bike Calories

Rest 2 minutes:

AMRAP 8:
1 Rope Climb
10 Double Unders 
1 Rope Climb
20 Double Unders
1 Rope Climb
30 Double Unders
...
Add 10 Double Unders Every Round

Rest 2 Minutes

Strength
[8 Minute Window]:
Establish 5RM Deadlift

*Score = Heaviest Load