WOD 8.17.23

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A. EMOM x 10 Minutes 2 Turkish Get-up Odd Minutes: Right Arm Even Minutes: Left Arm B. "Severance Package" For Time 7 Rounds 7 Chest-to-Bar Pull-up 7 Dumbbell Front Squat 50/35# 7 Dumbbell Push Jerk - Right 50/35# 7…

WOD 8.16.23

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A. Back Squat 3x3 @ 75% 3x2 @ 80% 3x1 @ 85% B. For Time 500M Row 25 Deadlift 61/43 500M Row 20 Power Clean 61/43 500M Row 15 Shoulder-to-Overhead 61/43 500M Row 10 Clean and Jerk 61/43 16 Minute Time Cap …

WOD 8.15.23

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A. Super Set Alternating Dumbbell Bench Press 5-5-5-5-5 / arm Top Of Ring Hold 5 x 20s Bottom Of Ring Support 5 x 20s B. For Time 800M Run 40 Sit-up 30 Thruster 30/20 20 Ring Dip 1:00 Plank 20 Ring Dip 30…

WOD 8.14.23

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A1. Snatch + OHS Complex Every 1:15 x 8 Rounds 1 Power Snatch 1 Hang Power Snatch 2 Overhead Squat A2. Deficit Snatch Deadlift 21X1 5-5-5 *rest 2 minutes between sets B. For Time 21-15-9-15-21 Wall Ball 20/14!#,…

WOD 8.13.23

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A. EMOM x 10 Rounds Odd Minutes: 3 Weighted Dip Even Minutes: 5 Strict Press (from the floor) B. For Time 15 Strict Toes-to-bars 50 Double Unders 12 Strict Toes-to-bars 40 Double Unders 9 Strict Toes-to-bars 30 Double…

WOD 8.12.23

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A. Super Set Split Stance Good Morning 21X0 10-10-10 / leg *Rest 30s Between Sets Goblet Cyclist Squat 21X0 10-10-10 *Rest 30s Between Sets Suitcase Calf Raise 21X0 12-12-12 *Rest 60s-90s Between Sets Before Starting…

WOD 8.11.23

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A. Clean & Jerk Complex Every 1:30 x 8 Rounds 1 Clean 2 Split Jerk B. For Time 15-12-9-6-3 Reps Of Push Press 61/43 Box Jump Over 30/24"

WOD 8.10.23

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A. Super Set Deficit Hand Supported Suitcase Rear Foot Elevated Split Squat 20X0 5-5-5-5-5 / leg Skill Work Pullover Practice and Progression B. For Time 125 Wall Ball, 25/20#, 10/9' At the top of each minute, including…

WOD 8.9.23

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A. Super Set Kettlebell Complex 1-1-1-1-1 1 Kettlebell Complex = 5 Kettlebell Clean 10 Alt. Seesaw Press 5 Double Russian Kettlebell Swing 100 Ft Dual Kettle Farmers Carry Skill Work Rope Climb Prep and Progression B.…

WOD 8.8.23

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A.Take 15-20 Minutes To Establish A... 1RM Snatch B. For Time 15 Hang Power Snatch 43/30 15 Overhead Squat 52/34 15 Deadlift 61/43 15 Overhead Squat 52/34 15 Hang Power Snatch 43/30 12 Minute Time Cap