Sunday, August 6, 2023
4 Rounds with a partner for time of:
20 Synchro KB swings (53#/35#/20#)
50 Double unders
-THEN-
With a partner for time.
42-30-18 reps of:
Sumo deadlift high-pull (95#/65#/45#)
Synchro burpees over the bar
Saturday, August 5, 2023
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 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
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)
