Saturday 05/30/2026

WOD
"Iron Infantry"
Teams of 2 For Time:
150 Wall Balls 20#/14#
150 Pull Ups
150 Dumbbell Snatch 50#/35#
150 Box Jump Overs 24"/20"

Tuesday 05/19/2026

Strength 
Snatch 1x1
HEAVY SNATCH SINGLE
Work to 85% OR RPE 8-9
*If  form looks good and are feeling it, then build to a 1RM

WOD
"Will Rogers"
For Time:
27-21-15-9
Calorie Air Bike
Dumbbell Snatch 50#/35#
-rest till 12:00-
21-15-9
Calorie Air Bike
Dumbbell Snatch 50#/35#
(Women's Calories: 22-16-12-8, 16-12-8)

Monday 01/22/2024

Strength
Power Clean + Push Jerk 10x5
Every Minute (10:00)
5 Power Clean and Push Jerks (+5lbs total from Wk1)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

WOD
"Tony Stark"
15:00 AMRAP
50ft Overhead Dumbbell Walking Lunge 50#/35# (right arm)
15 Toes to Bar
50ft Overhead Dumbbell Walking Lunge 50#/35# (left arm)
15 Burpee over Dumbbell
15 Dumbbell Snatch 50#/35#

* Scoring: every 5 feet of the lunge = 1 rep