Tuesday 08/30/2022

Strength
Back Squat
Build to a Heavy Set of 15

*Score = Heaviest Load

WOD
"Cindy"
AMRAP 20:
5 Pull-Ups
10 Push-Ups
15 Air Squats

*Score = Total Rounds + Reps

Friday 07/29/2022

WOD
"Time After Time"
AMRAP 20:
"Cindy"
5 Pull-Ups
10 Push-Ups
15 Air Squats

*Evert 2:00, Bike 500/400 Meters

*Score = Total Rounds + Reps of "Cindy"

Wednesday 10/06/2021

WOD
“FURIOUSLY FAST”
AMRAP 6:
Max Rounds of "DT" 115#/85#
1 Round of "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
* 1 Round of “DT” = 27 Reps

Rest 6 Minutes
AMRAP 6:
Max Rounds of "Cindy"
1 Round of "Cindy":
5 Pull-Ups
10 Push-Ups
15 Air Squats
*1 Round of “Cindy” = 30 Reps

Rest 6 Minutes:
AMRAP 6:
Max Calorie Assault Bike
*Score = Sum Total Reps For 3 Sets

Friday 9/03/2021

Strength
3 SETS
5-7 Tempo Strict Pull-Ups (3111)*
2-4 Slow Wall Walks

*Option to add weight to the Pull-Up and perform without Tempo
(No Measure)

WOD 1
"Mary"
AMRAP in 20 minutes of:
• 5 HSPU
• 10 Pistol squats
• 15 Pull-ups

OR 

WOD 2
"CINDY"
AMRAP 20 minutes of:
• 5 pull-ups
• 10 push-ups
• 15 squats