Saturday 07/02/2022

WOD
[TEAMS OF 3]
5 Rounds x AMRAP 6:
600 Meter Run (Together)
60 Double Unders (Each)
Max Power Snatches 115#/85#

Friday 07/01/2022

WOD
"Smoke Alarm"
On the 2:00 x 15 Rounds:
15/12 Calorie Row
AMRAP “Bergeron Beep Test”

“Bergeron Beep Test”:
7 Thrusters 75#/55#
7 Kettlebell Swings 55#/35#
7 Burpees

*Score = Rounds + Reps

Thursday 06/30/2022

WOD
"Battle Scars"
6 Rounds:
1 Minute AbMat Sit-ups
1 Minute Farmers Carry (10 Meters)
1 Minute Box Jumps (24"/20")
1 Minute Shuttle Runs (10 Meters)
1 Minute Step Back Lunges
1 Minute Rest

Farmers Carry: (50's/35's)
*Score = Total Reps

Wednesday 06/29/2022

Strength
Push Press
5 Sets of 4

*Score = Lowest weight used

WOD
"Dirty Work"
AMRAP 6:
60 Deadlifts 115#/85#
Max Calorie Bike

Directly Into..

AMRAP 6:
45 Hang Power Cleans 115#/85#
Max Calorie Bike

Directly Into..

AMRAP 6:
30 Shoulder to Overhead  115#/85#
Max Calorie Bike

*Score = Sum total of calories on the bike