Saturday 5/18/2024

WOD
"Gamma Bomb"
Teams of 2 For Time:
250 Wallballs 20#/14#
200/150 Calorie Row
100 Box Jumps 24"/20"
50 Devil’s Press (50’s/35’s)
-Repeat from May 13th, 2023. Split reps between partners, with one partner working at a time.

Wednesday 09/20/2023

WOD
In Teams of 2
5 rounds For Time:
400m Run (Run together)
20 Devils Press 50#/35#

Saturday 07/08/2023

WOD
“Party in the USA”
Teams of 2 (30 minute cap)
5 Rounds For Time:
Partner 1: 400m Run
Partner 2:
Amrap
15 Pull-Ups
10 Devils Press (50s/35s)

Monday 01/30/2023

Strength
Deadlift
5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

WOD
"Taylor Swift"
2 Sets For Time:
12 Devils Press (50s/35s)
50 Double Unders
8 Devils Press (50s/35s)
50 Double Unders
4 Devils Press (50s/35s)
50 Double Unders

-rest 2 minutes between sets-