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)
Monday 1/8/2024
/Strength
Back Squat:
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"South Beach"
For Time:
30 Pull-ups
30 Back Squats 95#/65#
30 Burpees
-Rest 1:00-
20 Chest to Bar
20 Front Squats 115#/80#
20 Burpees to 6 inch target
-Rest 1:00-
10 Bar Muscle Ups
10 Overhead Squats 135#/95#
10 Bar Facing Burpees
