Thursday 9/5/2024

/

Strength 
Power Snatch 10x3
10 sets x 3 Power Snatch (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
"Thunderstorm"
Teams of 2
15:00 AMRAP
30 seconds on/30 seconds off
Max Calorie Air Bike
- At 16:00 -
For Time:
50 Synchro Wall Balls 20#/14#  

*You will have a score for max calories and a second score for time

Saturday 09/30/2023

/

WOD
"Potato Salad”Run,
Teams of 2 For Time:
200m Partner Run
20 Synchro Wall Balls 20#/14#
40 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls 20#/14#
30 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
20 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls 20#/14#
10 Handstand Push Ups