Saturday, August 3, 2024
AMRAP 31 minutes:
• 8 Thrusters (155/105#)
• 6 Rope Climbs (15 ft. ascent)
• 11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Thursday, August 1, 2024
3 Five minute cycles of:
800m Run
-THEN-
As many reps of the following complex as possible:
1 Clean + 2 split jerk (185#/125#)
** Deduct 10 seconds off of your run for every completed rep of the complex.
** Rest 3 minutes between cycles.
Wednesday, July 31, 2024
For time:
5-6-7-8-9-10-9-8-7-6-5
Overhead squats (115#/75#)
10-12-14-16-18-20-18-16-14-12-10
Calorie row
Tuesday, July 30, 2024
For time:
Run 800m
15 Toes to bar
20 KB swings (70#/53#)
Run 400m
20 Toes to bar
25 KB swings (70#/53#)
Run 200m
25 Toes to bar
30 KB swings (70#/53#)
Sunday, July 28, 2024
4 Rounds for time of:
42 Double unders
21 Wall ball (20#/14#)
12 Dumbbell snatch (50#/35#)
Saturday, July 27, 2024
AMRAP in 3 minutes of:
6 Bar facing burpees
18 Shoulder press (95#/65#)
-THEN-
Rest 3 Minutes
-THEN-
AMRAP in 3 minutes of:
6 Bar facing burpees
18 Push press (135#/95#)
-THEN-
Rest 3 Minutes
-THEN-
AMRAP in 3 minutes of:
6 Bar facing burpees
18 Push jerk (155#/105#)
