Monday 05/16/2022

Strength
"DT Complex"
5 Rounds on the 3:00
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

*Score = Heaviest Load

WOD
"Do iT"
For Time:
60 Deadlifts 155#/105#
45 Hang Power Cleans 155#/105#
30 Push Jerks 155#/105#

Saturday 05/14/2022

WOD
"Triple 3"
[Team of 3]
For Time:
3,000 Meter Row
300 Double Unders
3 Mile Run

-Must complete movements in order
-1 athlete working at a time while other 2 rest
-Can partition work however
-Purposefully “less” work than individual version because athletes should be sprinting when it is their turn

Friday 05/13/2022

Strength
EMOM 15:00 Snatch
On the Minute x 15:
1 Snatch
*Score = Heaviest Load

WOD
"Snake Eyes"
AMRAP 12:
3 Power Snatches 95#/65#
3 Pull-ups
3 Box Jumps 30"/24"
6 Power Snatches 95#/65#
6 Pull-ups
6 Box Jumps 30"/24"
...
Add 3 Reps Each Round]

*Score = Rounds + Reps

Thursday 05/12/2022

WOD
"Pump The Brakes"
For Time: [Time Cap = 35 Minutes]
10 Dumbbell Bench Press
100 Meter Farmers Carry
1,000/800 Meter Bike
9 Dumbbell Bench Press
100 Meter Farmers Carry
1,000/800 Meter Bike
8 Dumbbell Bench Press
100 Meter Farmers Carry
1,000/800 Meter Bike
1 Dumbbell Bench Press
100 Meter Farmers Carry
1,000/800 Meter Bike

Dumbbells: (50's/35’s)