Friday August 26th A. Find 1RM Strict Press – 8min B. Find 1RM Push Press – 8min B. For Time 6 Rounds 5 TnG Power Clean and Jerks @60-75% 6 Burpees 7 Chest to Bar Chin Ups (supinated grip) 200m Farmers carry 53/35 -Rest 60sec between rounds
Friday August 12th! A. Strict Press 10@60, 3×8@70% B. “Nicole” 20 minute AMRAP Run 400m AMRAP Pullups *if you drop off the pull up bar you have to run, score is # of pullups.
Tuesday July 26th A. Clean Pulls 5@70%, then 3×5@80% B. Bench press 10@60%, then 3X10@70% C. For Time 75 Burpees *at the top of every minute 5 Thrusters 95/65, the wod starts with burpees though.
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WOD for Friday, June 24th, is… A. 5×3 Back Squat @85-90% B. 25min Partner AMRAP 10 Man Makers 40/20 (PU/R/R/C/STO) 20 Cal Row 30 Burpees 40 Cal Row 50 Ring Dips 60 Cal Row 70 Wallballs 20/14 80 Cal Row 90 Double Unders 100 Cal Row
WOD For Wednesday June 8th is… A. 2 Push Press + 1 Jerk – Find max in 10min B. Triple Tabata! Pullups Air Squats Double Unders *not alternating, no rest in between
May 20th WOD is…! A1. Front Squat 3×4 @60% A2. Side Plank 3x60sec (30sec each side) B. Every 3min for as long as possible complete From 0:00-3:00 2 Rounds of: 6 Overhead Lunges 95/65 6 Ring Dips From 3:00-6:00 2 Rounds of: 8 Overhead Lunges 95/65 8 Ring Dips From 6:00-9:00 2 Rounds of: 10 Overhead Lunges 95/65 10 Ring Dips * Follow pattern until you fail to complete both rounds.