Thursday 10/31/2024
/Strength
Deadlift 4x4
4 sets x 4 Deadlifts (85%)
-Complete a set every 2:30-
WOD
"Superstition"
5 sets
2:00 AMRAP
200m Run
Max V-Ups
-Rest 1:00 between sets-
Thursday 09/28/2023
/WOD
"French Fried Potatoes"
For Time:
2 sets (1 set every 10:00)
20/16 Calorie Air Bike
20 V-Ups
25 Alternating Dumbbell Snatches 50#/35#
20/16 Calorie Air Bike
20 V-Ups
*Score is added both times.
Strength
Mayhem Mini-Pump –Arms and Shoulders
4 Rounds
12 Plate Front Raise @ moderate weight – maintain quality
10 Standing Tricep DB French Press @ moderate weight – maintain quality
-Rest 1 min between rounds-
Monday 05/03/2021
/Strength
6 SETS FOR QUALITY*
1 Paused Clean Deadlift**
2 Hang Power Cleans
*Work up to a Moderate weight.
**Pause for :02 above knee then continue the lift.
-Rest As Needed b/t Sets-
(Score is Weight)
WOD
8 ROUNDS FOR TIME
100m Run
12 V-Ups
5 Hang Power Cleans 135#/95#
Wednesday 11/25/2020
/Strength
EMOM x 10 MINUTES
3 Hang Power Cleans
+
2 Front Squats
*Increase weight every other round. Keep weight moderate.
(Score is Weight)
WOD
EVERY 4:30 x 3 SETS
400m Run
20 Up-Downs
15 Hang Power Cleans 95#/65#
Max Alt. V-Ups with the remaining time.
(Score is Reps of Up Downs, Hang Power Cleans and V- Ups)
