Monday 05/08/2023

WOD
"The Amazon Rainforest"
For Time:
800m Run
30 Pull-Ups
60 Push-Ups
90 Air Squats
400m Run
20 Pull-Ups
40 Push-Ups
60 Air Squats
200m Run
10 Pull-Ups
20 Push-Ups
30 Air Squats

Saturday 05/06/2023

WOD
"Music City"
Teams of 2 For Time:
150/120 Calorie Assault Bike
10x100ft Farmer Carry (70s/50s) (5 each 1:1)
100/75 Calorie Assault Bike
50 Power Snatches 135#/95#
50/40 Calorie Assault Bike
30 Muscle Ups (sub 50 Burpee Pull Ups)


- Split reps as needed -

Friday 05/05/2023

Strength
Snatch Push Press + Snatch Balance 5x2
10-15 Minutes
5 working sets: 1 Snatch Push Press + 1 Snatch Balance

WOD
"Cookeville"
For Time:
50 Bar Facing Burpee
50 Thruster 95#/65#
-Rest 5:00-

For Time:
1000m row

Thursday 05/04/2023

Strength 1
Power Clean 3x1
3 Sets x 1 Power Clean @85-90% of 1RM Clean

* Rest 60-90 seconds between sets *

Strength 2
Front Squat 3x1
3 Sets x 1 Front Squat @90% of 1RM Clean

* Rest 60-90 seconds between sets*

WOD
"Dollywood"
Every 4:00 (4 sets)
25 Wall Balls 20#/14#
50 Double Unders
4 Wall Walks

*Score is the slowest time.