Saturday 7/6/2024

WOD
"Philadelphia"
Teams of 2 For Time:
80 Deadlifts 135#/95#
100/800 Calorie Bike
60 Deadlifts 185#/125#
80/65 Calorie Bike
40 Deadlifts 225#/155#
60/48 Calorie Bike
20 Deadlifts 275#/185#
40/32 Calorie Bike

Monday 4/15/2024

WOD
"Johanna-Madagascar"
5 sets:
Minute 1: 10 Back Squats (60-65%)
Minute 2: Max Air Squats
Minute 3: Recovery Bike (Slow-Moderate)

-rest 3 minutes before going to accessory-

*Score is completed minutes

Accessory 
4 sets:
10 Rear Foot Elevated Split Squats (each side)
10 Single Leg RDLs (each side)
-rest 1:00 between sets-

* Both movements are with a single dumbbell.

Tuesday 01/30/2024

Strength
Back Squat
5 sets of 5 Back Squats @75% of Heavy Single (Week 1)
* Complete a set on the 2 min for 10 minutes.

WOD
"Everything Bagel”
5 Rounds For Time:
10 Lateral Burpee Over Dumbbell
50ft Single Dumbbell Walking Lunge 50#/35#
20/16 Calorie Air Bike

Saturday 12/30/2023

WOD
“Countdown”
In Pairs, For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Hang Snatches 95#/65#
Box Jumps 24”/20”
Pull-Ups
Sumo Deadlift High-Pulls 95#/65#

*You go, I go style.