Friday 9/13/2024

/

Strength 
10 sets of 3 Power Clean and Jerks (1 set every 1:15)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.

WOD
“Have Mercy!”
10:00 AMRAP
12 Dumbbell Deadlifts (50s/35s)
8 Dumbbell Hang Power Cleans (50s/35s)
6 Dumbbell Push Ups (50s/35s)

Monday 07/31/2023

/

WOD
"Megatron"
For Time:
21-18-15-12-9-6
Calorie Assault Bike
Dumbbell Deadlifts (50s/35s)
Dumbbell Hang Power Cleans (50s/35s)
Dumbbell Shoulder to Overhead (50s/35s)
*Womens Calories (16-14-12-10-8-6)

Strength 1
Alternating DB Bench Press
4 sets: 10 reps (each side) – RPE 8

*Rest 1:00-1:30 b/t sets

Strength 2
Standing KB Crush Grip French Press
4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets