Monday 08/21/2023

Strength 1
3 Position Power Snatch (High Hang, Above the Knee, Floor) 5x3
5 sets of: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch)

* Complete a set every 1:30 *

Strength 2
Overhead Squat 3x3
3 sets: 3 Overhead Squats (@75% of 1RM Snatch)

* Rest as needed between sets *

WOD
"Pac-Man"
5:00 AMRAP
200 Double Unders
In the remaining time, complete max Distance Single Arm Overhead Walking Lunge 35#/25#

(score is total distance lunged)

-rest 2 minutes -

5:00 AMRAP
Complete 200ft Single Arm Overhead Walking Lunge 35#/25#
In the remaining time, complete max Double Under

Monday 04/10/2023

Strength 1
Power Snatch 3x3
3 Power Snatch x 3 sets  @70% of 1RM Snatch

* Rest 60-90 seconds between sets *

Strength 2
Overhead Squat 3x3
3 Overhead Squats x 3 sets  @70-80% of 1RM Snatch

* Rest 60-90 seconds between sets *

WOD
"Incredible Hulk"
For Time:
12 Burpee Box Get Over 30"/24"
24 Pull-ups
12 Burpee Box Get Over 30"/24"
18 Chest to Bars
12 Burpee Box Get Over 30"/24"
12 Bar Muscle-Ups (Or 24 Chest to Bar)

Monday 03/20/2023

WOD
"Banana Pepper"
3 rounds For Time:
8 Overhead Squats 115#/80#
24 Pull-ups

-at 10:00-

3 rounds
8 Power Snatch 115#/80#
24 Wall Balls 20#/14#

Accessory
For Time:
100 Abmat Sit Ups

Saturday 02/04/2023

WOD
“We are Never Ever Getting Back Together”
Partner Workout For Time:
1600m Bike (Split)
15 Synchro Wall Walks
3200m Bike (Split)
30 Synchro Overhead Squats 95#/65#
1600m Bike (Split)

CORE
For Time/Quality:
4 Rounds
20 Abmat Situps
30 Sec Plank
30 Flutter Kicks (each side)
30 Sec Side Plank (Right)
30 Sec Side Plank (Left)
15 Seated Oblique Twists w/ medball (each side)