Thursday, August 8, 2024
For time:
50 Double unders
50 Air squats
5 Around the worlds OR 10 Strict HSPUs
40 Double unders
40 Air squats
4 Around the worlds OR 8 Strict HSPUs
30 Double unders
30 Air squats
3 Around the worlds OR 6 Strict HSPUs
20 Double unders
20 Air squats
2 Around the worlds OR 4 Strict HSPUs
10 Double unders
10 Air squats
1 Around the world OR 2 Strict HSPUs
Wednesday, August 7, 2024
5 Rounds of:
5 Hang clean & jerk (95#/65#)
5 Lateral burpees over bar
-THEN-
Rest 5 minutes
-THEN-
3 Rounds of:
5 Hang clean & jerk (115#/75#)
5 Lateral burpees over bar
-THEN-
Rest 5 minutes
-THEN-
1 Rounds of:
20 Lateral burpees over bar
20 Hang clean & jerk (115#/75#)
Sunday, August 4, 2024
For time:
10 Double unders, 10 KB swings (53#/35#), 1 Hang power snatch (75#/55#)
10 Double unders, 10 KB swings (53#/35#), 2 Hang power snatch (75#/55#)
10 Double unders, 10 KB swings (53#/35#), 3 Hang power snatch (75#/55#)
10 Double unders, 10 KB swings (53#/35#), 4 Hang power snatch (75#/55#)
10 Double unders, 10 KB swings (53#/35#), 5 Hang power snatch (75#/55#)
10 Double unders, 10 KB swings (53#/35#), 6 Hang power snatch (75#/55#)
10 Double unders, 10 KB swings (53#/35#), 7 Hang power snatch (75#/55#)
10 Double unders, 10 KB swings (53#/35#), 8 Hang power snatch (75#/55#)
10 Double unders, 10 KB swings (53#/35#), 9 Hang power snatch (75#/55#)
10 Double unders, 10 KB swings (53#/35#), 10 Hang power snatch (75#/55#)
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#)
