Saturday 04/27/2024

WOD
"Lychee"
Teams of 2 For Time:
2000/1750m Row (MF 1900m)
200 Wall Balls 20#/14#
2000/1750m Row (MF 1900m)
100 Dumbbell Box Step Ups 24"/20" (50s/35s)
2000/1750m Row (MF 1900m)

Tuesday 2/13/2024

Strength 
Deadlift
5 sets x 2 Deadlifts @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

WOD
"Godiva"
Every 3:00 (5 sets)
10/8 Calorie Air Bike
20 Wall Balls 20#/14#
50 Double Unders

*Score is the slowest time

Thursday 02/08/2024

Strength
Power Clean + Push Jerk
Every Minute (10:00)
5 Power Clean and Push Jerks (+10lbs total from Wk1)

- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

WOD
"Sydney Opera House"
For Time:
75 Air Squats
25 Push Ups
50 Wall Balls 20#/14# to 11’/10’ height
25 Push Ups
75 Air Squats

Friday 01/26/2024

WOD
"Bruce Wayne"
For Time:
25 Shuttle Runs (50ft)
50 Wall Balls 20#/14#
50 V-Ups
50 Wall Balls 20#/14#
25 Shuttle Runs (50ft)

Accessory
Core Work:
4 sets:
7 Alligator Rolls (each way)
20 Plank Kettlebell Pull Unders
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)

*Rest 2:00 between sets