Wednesday 03/29/2023

Strength
Squat Clean 1x1
- Heavy Single (10-12 minutes)
* Rest as needed between sets *

WOD
"Kang the Conqueror"
15:00 AMRAP:
5-4-3-2-1
Strict Pull Up (overhand grip)
Dumbbell Step Over (2x 50#/35# to 20” box)

Friday 02/18/2022

Strength
Squat Clean
Build to a heavy single

WOD
Benchmark #2
7 min AMRAP
30 deadlifts 225#/135#
60 wall balls 20#/14#
90 double unders

Wednesday 01/27/2021

Strength
Build to a Heavy Complex... 
1 Deadlift
+
1 Hang Squat Clean
+
1 Front Squat
+ 
1 Squat Clean

WOD
4 SETS
ON 4:00 RUNNING CLOCK...
50 Double Unders
5 Hang Squat Cleans 185#/135#
15 Box Jump Overs 24"/20"
Max Cal Bike In Time Remaining...

-Rest 1:30 b/t Sets-

*Must step down from the box.
(Score is Reps)

Friday

Strength
Minutes 0:00 – 4:00 – Heavy Pause Front Squat
Minutes 4:00 – 8:00 – Heavy Hang Squat Clean
Minutes 8:00 – 10:00 – Heavy Squat Clean
 

WOD
3 Rounds:
400 Meter Run
21 Burpees