Monday 01/13/2020

Strength
Power Clean & Jerk
Build to a Heavy Single

WOD
"Air Fryer"
3 Rounds For Time:
50 Air Squats
10 Power Clean and Jerks 135#/95#

Saturday 01/11/2020

WOD
“Bike Drop”
Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Assault Bike
75 Power Snatches 75#/55#
75 Thrusters 75#/55#

75/50 Calorie Assault Bike
60 Power Snatches 95#/65#
60 Thrusters 95#/65#

75/50 Calorie Assault Bike
45 Power Snatches 115#/85#
45 Thrusters 115#/85#

75/50 Calorie Assault Bike
30 Power Snatches 135#/95#
30 Thrusters 135#/95#

75/50 Calorie Assault Bike
15 Power Snatches 155#/105#
15 Thrusters 155#/105#

Friday 01/10/2020

WOD
"Marston"
AMRAP 20:
1 Deadlift 315#/205#
10 Toes to Bar
15 Lateral Barbell Burpees

Thursday 01/09/2020

Strength
Pausing Push Jerk
Build to Heavy Set of 2

WOD
"iMax"
On the 3:00 x 5 Rounds:
10 Pull Ups
10 Box Jump Overs 24"/20"
5 Push Jerks

*Build to a Heavy Set of 5 On Push Jerk