Monday 09/15/2025

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Strength
Back Squat 3-2-1-3-2-1
Back Squat (Wave 3):
3-2-1, 3-2-1 @ 75-85-90%, then back to 80-85-90%

WOD
"Full Draw"
6 Rounds For Time:
8 Dumbbell Box Step Overs (50s/35s) 20"
12 Alternating Dumbbell Snatches 50#/35#
48 Double Unders

Thursday 09/28/2023

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WOD
"French Fried Potatoes"
For Time:
2 sets (1 set every 10:00)
20/16 Calorie Air Bike
20 V-Ups
25 Alternating Dumbbell Snatches 50#/35#
20/16 Calorie Air Bike
20 V-Ups

*Score is added both times.

Strength
Mayhem Mini-Pump –Arms and Shoulders
4 Rounds

12 Plate Front Raise @ moderate weight – maintain quality
10 Standing Tricep DB French Press @ moderate weight – maintain quality

-Rest 1 min between rounds-

Tuesday 07/11/2023

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Strength 1
5 sets x 2 Pause Front Squats @75% of 1RM
* Pause for 2 seconds at bottom of each squat
* Rest as needed between sets *

Strength 2
Weighted Strict Chin Up (Supinated)
5 sets x 3 Strict Weighted Chin-ups @60-70% of 1RM

* Rest as needed between sets *

Scaling Options:
- Unweighted Strict Chin-up
- Assisted Banded Strict Chin-up
- Chin up negatives (control the descent as much as possible)

WOD
"Gouda"
3 Rounds For Time:
30 Alternating Dumbbell Snatches 50#/35#
30 Toes to bar