Wednesday 08/02/2023

WOD
"Ironhide"
Every 3:00 (8 sets)
10 Burpee Over Bar
4 Squat Cleans 185#/125#
10 Box Jump Overs 24"/20"

*Score is slowest round

Strength 1
Lying DB Hamstring Curl
4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets 

Strength 2
Bent Over Barbell Row – Underhand Grip
4 sets: 10 Reps - RPE 8

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

Thursday 01/05/2023

WOD
"Noah’s Ark"
Teams of 2 (1:1)
50-40-30-20-10 Calorie Assault Bike*
*40-32-24-16-8 Women's Calories

Accessory 1
Double DB Prone Row
4 sets: 10 reps

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

Accessory 2
Lying DB Hamstring Curl
4 sets: 10 reps

*Rest 1:30-2:00 b/t sets