Friday 12/09/2022

Strength
Thruster
Heavy Thruster

* Work up to a heavy single for the day *

WOD
"Body By Brian"
For Time:
21-18-15-12-9
Calorie Assault Bike
Thrusters 75#/55#

* Womens Calories: 16-14-12-10-8

Thursday 12/08/2022

WOD
"Ro Bro"
6 sets: (Every 3:00)
10 Toes to Bar
15 Box Jump Overs 24#/20#
10 Toes to Bar

*Score is your slowest set.

Accessory
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)

Wednesday 12/07/2022

Strength
Snatch Deadlift + Power Snatch 5x5
3 Snatch Deadlift + 2 Power Snatch x 5 sets

* Work up to a comfortable heavy *

WOD
"Jake LockHURT"
For Time:
1000/850m Row
75 Wall Balls 20#/14#
25 Burpee Pull-ups

Tuesday 12/06/2022

Strength
Complex
Front Squat + Push Press + Push Jerk 1x4
2 Front Squat + 1 Push Press + 1 Push Jerk

- Work up to a heavy in 10-12 minutes –

WOD
"Hunsucker & Malone"
4 rounds For Time:
24 Deadlifts 95#/65#
18 Hang power cleans 95#/65#
12 Shoulder to Overhead 95#/65#