Monday 08/07/2023

/

Strength
1RM Squat Snatch
10-12 minutes
* rest as needed between lifts

WOD
"Daniella"
For Time:
86 Cal Bike Buy-In
then
6 Rounds of
19 Air Squats
9 Dumbbell Clean and Jerks 50#/35# (one DB)
6 Dumbbell Step Ups 50#/35# (one DB)
then
86 Double Unders Cash-Out (Scale=130 Singles)

Friday 05/21/2021

/

WOD
4 SETS For Time:
30 Double Unders 
15 Wall Balls 20#/14#
8 Toes to Bar 

-Rest :45 b/t Sets-

-Rest 2:00 Total-

4 SETS 
8 Toes to Bar 
15 Wall Balls
30 Double Unders 
-Rest :45 b/t Sets-

*After the last set of part 1, you get an additional 1:15 rest for a total of 2:00. At the 2:00 mark, start part 2.

Post-Workout Strength
3 SETS 
20 Alt. DB Hammer Curls 
15 DB Skull Crushers 
15 DB Lat Pull-Overs 

-Rest As Needed b/t Sets-
(Score is Weight)

Wednesday 03/17/2021

/

Skill
EMOM x 12 MINUTES
MIN 1 - :40 Gymnastic Pull*
MIN 2 - :40 Double Under Practice
MIN 3 - :40 Hollow Body Flutter Kicks

(No Measure)

*Gymnastic Pull Options...
Strict Pull-Up (C2B Optional)
Kipping Pull-Up (C2B Optional)
Bar Muscle-Up

WOD
"END OF THE RAINBOW"
FOR TIME
2400 Meter Bike

Immediately Into...

5 ROUNDS
36 Double Unders
18 Russian KB Swing 55#/35#
6-9 Reps Gymnastic Pull (Athlete Choice)*

Immediately Into...

2400 Meter Bike

*Gymnastic Pull Options...
Strict Ring Row
Strict/Kipping Pull-Up
Chest to Bar Pull-Up