Friday 09/22/2023

Strength
Deadlift
5x3 (warm up to a working weight then use that weight for all 5 sets)

WOD
AMRAP 20
5 Deadlifts 225#/155#
10 Slam Balls
15 Box Jumps 24"/20"

Saturday 01/08/2022

WOD
“PIT STOP”
In Teams of 2
6 Rounds For Time:
500m Bike
20 Slam Balls 30#/20#
500m Bike
20 Reverse Burpees

*Split work up howeve you see fit.

Thursday 06/03/2021

Skill
ON A 10:00 RUNNING CLOCK...
Practice Rope Climb Technique

(No Measure)

WOD
EMOM x 20 MINUTES
MIN 1&2 - 3 Rope Climbs + Max Cal Bike
MIN 3&4 - 200m Run + Max Slam Balls (Athlete Choice)

(Score is Reps)

Optional Finisher
EMOM x 6 MINUTES
MIN 1 - :45 Max Alt. Sit-Thrus
MIN 2 - :45 Hollow Flutter Kicks

(No Measure)

Thursday 04/15/2021

Strength
Push Press**
3x5 @ 50%
2x5 @ 60%

*Base percentages off 5-Rep Heavy.  
**Complete 8/8 KB Upright Row after Each Set.

WOD
AMRAP x 15 MINUTES* 
10 Hand Release Push-Ups 
15 Slam Balls 30#/20#
20 Russian KB Swings 55#/35#

*Every 1:30 including 0:00 complete 5 Push Press 135#/95#
(Score is Rounds + Reps)