Wednesday 7/24/2024

Strength 
Back Squat
Build up to a Heavy Back Squat
10-12 minutes

WOD
"Paris, France"
6 Rounds For Time:
10 Thrusters 95#/65#
12/10 Calorie Row
10 Bar Facing Burpees
12/10 Calorie Row

Tuesday 7/23/2024

WOD 
"Olympic Medalists"
For Time:
10-20-30-40
Box Jump Overs 20"
40-30-20-10
Toes to Bar
*200m Run after each round

Accessory 
"Mayhem Mini-Pump – Back and Biceps"
4 Rounds

12 Supported Single Arm DB Row (each side) @ moderate weight – maintain quality RPE 7
10 DB Preacher Curl @ moderate weight – maintain quality RPE 7

-Rest 2 min b/t rounds-

Monday 7/22/2024

Strength 
Deadlift
Build up to a Heavy Deadlift
10-12 minutes

WOD
"Summer Olympics"
For Time:
42 Kettlebell Swings 55#/35#
21/16 Calorie Air Bike
30 Kettlebell Swings 55#/35#
21/16 Calorie Air Bike
18 Kettlebell Swings 55#/35#
21/16 Calorie Air Bike

Saturday 7/20/2024

WOD
"Bavarian Cream"
Teams of 2
3 Rounds For Time:
30 Overhead Squats 115#/80#
120 Double Unders
60/48 Calorie Bike
120 Double Unders
 - Share the reps, one athlete works at a time -