Saturday 06/03/2023

WOD
"Heroism"
Teams of 2
3 Rounds For Time:
100 Double Unders (each/same time)
50 Stick Sit Ups, shared (Partner holds plank)
40-30-20 Deadlifts 275#/185#

Friday 06/02/2023

WOD
“Sacrifice"
Teams of 2
3 Rounds For Time:
50 Burpee Box Jump Over 20"
Reps of Back Squats Totaling 5000/4000lbs**

*You can take the bar from the rack
**Split reps as desired
**Partners can choose the weight on their barbell and can have different weights for each partner. 5000lb total for male teams could be 38 reps at 135lbs (5130lb total) or 53 reps at 95lbs (5035lb total). Bar weight is allowed to be changed across sets.

Thursday 06/01/2023

WOD
"Dedication"
12:00 AMRAP
15 Dumbbell Push Press (35s/25s)
15 Kettlebell Swings 55#/35#
10x25ft Shuttle Run

Accessory 1
KB Belt Squats
4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Accessory 2
HD Hip Extension
4 sets: 10 reps - RPE 8
 
*Rest 1:00-1:30 b/t sets

Wednesday 05/31/2023

WOD
"Courage"
For time:
30-20-10
Back Rack Step back Lunges 95#/65#
Toes to bar