Monday 08/16/2021

WOD
FOR TIME
20 Toes to Bar
800m Run
20 Toes to Bar
40 DB Box Step-Overs 50#/35# | 24"/20"
20 Toes to Bar
800m Run
20 Toes to Bar

Cool Down
FOR RECOVERY
2:00 Plantar Smash
3:00 Foam Roll Lats
(No Measure)

Wednesday 11/13/2019

Strength
Back Squat Complex
Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat

WOD
"Step Aerobics"
3 Rounds For Time:
20 Pull Ups
20/14 Calorie Assault Bike
10 Single Dumbbell Box Step-ups (Each Side)

Box: 24”/20”
Dumbbell: 50#/35#

Tuesday, 09/03/2019

Strength
Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats

Barbell: 72% of 3-Rep Max Back Squat
Returning to the 3-6 repetition scheme for these last two weeks of stamina squats.

WOD
"Big Bird"
AMRAP 18:
20 Dumbbell Snatches 50#/35#
20/15 Calorie Assault Bike
20 Dumbbell Box Step-Ups 24"/20"
20 Pull-ups

Thursday

WOD
"Yogi"
For Time:
150' Walking Lunge
150' Bear Crawl
30 Dumbbell Box Step-Ups
100' Walking Lunge
100' Bear Crawl
20 Dumbbell Box Step-Ups
50' Walking Lunge
50' Bear Crawl
10 Dumbbell Box Step-Ups

Box: 24”/20”
Dumbbell: Single 50#/35#