WOD 7.28.23

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A. Every minute for 8 minutes: 3 Push Press 2 Push Jerk 1 Split Jerk B. 3 rounds for time: 400M Run 10 Devils Press 50/35# 5 Bar Muscle Up

WOD 7.27.23

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A. Superset Bent Row 5-5-5-5-5 Skill Work Crossover Prep and Progression B. 8 rounds for max reps: With a 1 minute clock: 25 Air Squats 15 Crossover Max Rep Power Clean 61/43

WOD 7.26.23

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Squat A. Take 15 Minutes To Establish A Heavy... Squat Snatch B. 4 rounds for time: 21 Pull Up 15 Box Jump 24/20" 9 Squat Snatch 52/34

WOD 7.25.23

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A. Superset Deadlift 5-5-5-5-5 Strict Ring Dip 20X0 5 x 8-10 Reps B. For time 3 Rounds 15 Dumbbell Burpee Deadlift 50/35# 10 Dumbbell Box Step Over, 50/35#, 24/20" 400M Run

WOD 7.24.23

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A. Superset Overhead Squat 3-3-3-3-3 GHD Sit Up 5 x 10-20 Reps Skill Work Rope Climb Prep and Progression Wall Facing Handstand Push-up Prep and Progression B. 12 Minute AMRAP 2 Rope Climb 5 Wall Facing Handstand…

WOD 7.23.23

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 "Adderall" In 10 Minutes Perform: 1 Mile Run In Remaining Time Max Rep Clean & Jerk 61/43 -- Rest 3 mins -- In 7 Minutes Perform: 800M Run In Remaining Time Max Rep Power Snatch 52/36 -- Rest 3 mins -- In 4 mins do: 400M In…

WOD 7.22.23

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 "Fight Gone Bad" 3 rounds for max reps: 1 minute per station: Wall Ball Sumo Deadlift High Pull 34/25KG Box Jump 20" Push Press 34/25KG Row for Calories Rest Compare to May 17, 2021

WOD 7.21.23

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A. Super Set Part 1: Every 3:00 x 3 Rounds Back Rack Front Foot Elevated Split Squat 20X0 - R, L 6-6-6 / leg Rest 2 Minutes Part 2: Every 3:00 x 3 Rounds Band Assisted Pull-up 31X0 6-6-6 Dumbbell Lateral Raise 30X1 6-6-6 B.…

WOD 7.20.23

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  A. Super Set Part 1: Every 2:00 x 4 Rounds Bench Press 10-10-10-Max Reps Rest 2 Minutes Part 2: Every 3:00 x 3 Rounds Single Arm Dumbbell Row.- R, L 6-6-6 / arm Dumbbell Arnold Press 6-6-6 B. Alphabet…

WOD 7.19.23

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A. Super Set Clean Complex 1-1-1-1-1 Clean Complex = 1 Clean Deadlift + 1 Clean Pull + 1 Power Clean Skill Work Bar Muscle Up Prep and Progression B. 12 Minute ARMAP 3 Bar Muscle-up 10 Power Clean 52/34 250M Row…