Monday 07/31/2023

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WOD
"Megatron"
For Time:
21-18-15-12-9-6
Calorie Assault Bike
Dumbbell Deadlifts (50s/35s)
Dumbbell Hang Power Cleans (50s/35s)
Dumbbell Shoulder to Overhead (50s/35s)
*Womens Calories (16-14-12-10-8-6)

Strength 1
Alternating DB Bench Press
4 sets: 10 reps (each side) – RPE 8

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

Strength 2
Standing KB Crush Grip French Press
4 sets: 10 reps – RPE 7

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

Friday 07/28/2023

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Strength 1
Deadlift 1x1
Build to a Heavy Single (10-12 minutes)

* Rest as needed between sets *

Strength 2
Handstand Push-ups (Strict): Max Reps
Build to a max set of Handstand Push-ups (Strict)

WOD
"Bugatti"
4 sets For Time:
2 Rounds
12 Kettlebell Swings 55#/35#
12 Toes to Bar
12 Abmat Sit Ups

-Rest 1:00 between sets-