Saturday 12/03/2022

WOD
"Poke Bowls"
Teams of 2 For Time:
50-40-30-20-10
Calorie Row
Dumbbell Push Press (50's/35's)
Bench Press 135#/95#

Friday 12/02/2022

Strength/Accessory
3 Sets:
50ft Sled Push (heavy) OR 50ft Farmers Carry (heavy)
10 Bulgarian Split Squats (each side)

WOD
"Haupai Pie"
2 Rounds For Time:
50 Abmat Sit Ups
50 Toes to Bar

-rest 5 minutes between rounds-

Thursday 12/01/2022

Strength
Snatch
Perform 1 Squat Snatch @70-80% of 1RM Snatch x 10 sets

* Complete a set on the minute (10:00) *

WOD
Malasadas (Open 12.1)
7:00 AMRAP
Max Burpee to bar (6in target)

Wednesday 11/30/2022

Strength/Accessory
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)

WOD
"Acai Bowls"
For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters 115#/80#
2-4-6-8-10-12-14-16-18-20
50ft Shuttle Run (25ft = 1 Rep)