Tuesday 8/12/2025
/Strength
Snatch 1x1
15:00 to Find
1RM Squat Snatch (build across sets)
WOD
"Mule Deer"
For Time:
400m Run
20 Bar Muscle Ups
400m Run
20 Power Snatch 135#/95#
400m Run
20 Clean and Jerks 135#/95#
400m Run
Monday 8/11/2025
/Strength 1
Front Squat 1x1
15:00 to Find
1RM Front Squat + Max Height Box Jump (build across sets)
Strength 2
Box Jump: Max Height
WOD
"White-Tail"
4 Sets:
5:00 AMRAP
12/10 Calorie Row
12 Box Jump Overs 24"/20"
12 Sit Ups
-rest 1:00 between sets-
* Pick up where you left off each round for one total score
Saturday 8/9/2025
/WOD
"Karner Blue Butterfly"
Teams of 2 For Time:
3200m Run (together)
100 Power Cleans 135#/95#
Friday 8/8/2025
/Accessory
Gymnastics: Handstand Push Ups
5 rounds of 90 seconds of work followed by 90 seconds of rest (15 minutes total)
Level 1: Buy in of 30 single unders into Max unbroken push-ups with hands on a box
Level 2: Buy in of 30 double unders into Max unbroken box handstand push-ups
Level 3: Buy in of 50 double unders into Max unbroken strict handstand push-ups
* The sets of push-ups are unbroken. Work until you have to break the set, or cap at 90 seconds if you don't need to break.
WOD
"Times Union Center"
Every 1:30 (8 sets)
50 Double Unders
4 Squat Snatches (50-60%)
*Score is slowest set
