WOD

Friday, August 4, 2023

Rest

Thursday, August 3, 2023

Strength
Squat

Conditioning
4 Rounds for time of:
100′ Overhead walking lunge (45#/35#)
300m Run

Wednesday, August 2, 2023

400m Run
25 Front squats (50#/35#)
25 DB Push press (50#/35#)
25 Sit ups
400m Run
20 Front squats (50#/35#)
20 DB Push press (50#/35#)
20 Sit ups
400m Run
15 Front squats (50#/35#)
15 DB Push press (50#/35#)
15 Sit ups
400m Run
10 Front squats (50#/35#)
10 DB Push press (50#/35#)
10 Sit ups

Tuesday, August 1, 2023

Complete as many rounds as possible in 20 minutes of:
5 Clean and jerk (185#/135#)
10 Toes to bar
Rest 30 seconds

Monday, July 31, 2023

Rest

Sunday, July 30, 2023

3 Rounds for time of:
400m Run
21 KB swings (70#/53#)
12 Overhead squats (95#/65#)

Saturday, July 29, 2023

AMRAP in 16 minutes of:
600m Run
-THEN-
24 Wall ball (20#/14#)
12 Pull ups
6 Shoulder to overhead (155#/105)

Friday, July 28, 2023

Rest

Thursday, July 27, 2023

AMRAP in 12 minutes of:
2 Single arm devil press (50#/35#)
2 Over the dumbbell burpees
2 Lunges

** Add 2 reps to every movement each round.

Wednesday, July 26, 2023

100 Calorie assault bike for time.

EMOM 5 box jumps (30″/24″)