Monday 11/25/2024

Strength 
Back Squat 1x1
Build up to a Heavy Back Squat
12-15 minutes

WOD
"“Grateful. Thankful. Blessed”"
Every 3:00 (5 sets)
75 Double Unders
10 Bench Press 135#/95#
*Score is total time of all 5 sets

Monday 12/18/2023

WOD
“The Other Total”
1RM Clean
1RM Bench Press
1RM Overhead Squat
-30:00 Time Cap-

Thursday 10/22/2020

Strength
Bench Press
4x6

WOD
3 SETS FOR MAX REPS
1:00 - Ring Rows
-Rest :15-
1:00 - Hand Release Push-ups 
-Rest :15-
1:00 - Plate G2OH 45#/35#
-Rest :15-
1:00 - DB Slides 
-Rest :15-

Monday

Strength

Squat Clean and Jerk at 80% - 5x3 no TnG, same weight across

Overhead Squats 1x10

Front Squat 5x5 @80% across

WOD

5 rounds NOT for time of:*

Max Rep Bench Press, Bodyweight

Max rep unbroken Chest To Bar Pull ups

No rest between movements, 3 minute rest between rounds

Coaches Liliana, Dean and Tom