Tuesday 11/21/2023

Strength
2 Front Squats + 1 Push Press + 1 Push Jerk

- Work up to a heavy complex in 10-12 minutes -

WOD
”Ciders mulling, turkey’s turkeying, yams are yamming.”
7:00 AMRAP
3 Power Cleans 185#/125#
5 Box Jumps 30"/24"

Wednesday 10/05/2022

Strength
Strict Press
Build to a Heavy Set of 20 reps

*Score = Heaviest Load

WOD
“Chipper Gone Bad”
AMRAP 18:
100 Wallballs 20#/14#
80 Dumbbell Snatches 50#/35#
60 Box Jumps 24”/20”
40 Double Dumbbell Push Press (50’s/35's)
Max Calorie Row

*Score = Total Calories

Thursday 06/30/2022

WOD
"Battle Scars"
6 Rounds:
1 Minute AbMat Sit-ups
1 Minute Farmers Carry (10 Meters)
1 Minute Box Jumps (24"/20")
1 Minute Shuttle Runs (10 Meters)
1 Minute Step Back Lunges
1 Minute Rest

Farmers Carry: (50's/35's)
*Score = Total Reps

Friday 04/02/2021

Strength
Deadlift
6-6-6*
*Build to a Heavy weight.

WOD
AMRAP x 14 MINUTES 
3 Deadlifts 275#/185#
4 Box Jumps 24"/20"
200m/150m Row*

*Meters increase 50m each after each full round.
(Score is Rounds + Reps)