Saturday 11/23/2024

WOD
"Rainbow Road"
Teams of 2 For Time:
150/120 Calorie Air Bike
100 Front Squats 135#/95#
50 Synchro Bar Facing Burpees

Saturday 9/7/2024

WOD 
"Cyclone"
Teams of 2
2 rounds For Time:
50 Deadlifts 225#/155#
50 Shoulder to Overhead 135#/95#
50 Front Squats 135#/95#

*All reps are shared, with one partner working at a time.

Monday 7/15/2024

WOD
"Glazed Donut"
3 Rounds For Time:
10 Front Squats 115#/80#
10 Bar Facing Burpees
10 Pull Ups
-At 15:00-
For Time:
30 Front Squats 115#/80#
30 Bar Facing Burpees
30 Pull Ups

Accessory 
Mayhem Mini-Pump – Chest and Triceps
3 Rounds

8x 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality RPE 7
12 Resistance Band Chest Fly – High to Low@ moderate weight –maintain quality RPE 7

-Rest 1 min b/t rounds-

Friday 05/31/2024

Strength
Front Squat 3x12
3 sets:
12 Front Squat (55-60%)
3 seated Box Jumps
-rest 2:00 between sets-

WOD
“American Soldier”
5 Rounds For Time:
3 Wall Walks
9 Power Cleans 135#/95#
15 GHD’s (Scale to V-Ups)