Tuesday 08/08/2023

Strength
1RM Squat Clean and Push Jerk
10-12 minutes

* rest as needed between lifts *

WOD
"Scotty Smalls"
10 Rounds For Time:
10 Pull Ups
10 Push Ups

Monday 08/07/2023

Strength
1RM Squat Snatch
10-12 minutes
* rest as needed between lifts

WOD
"Daniella"
For Time:
86 Cal Bike Buy-In
then
6 Rounds of
19 Air Squats
9 Dumbbell Clean and Jerks 50#/35# (one DB)
6 Dumbbell Step Ups 50#/35# (one DB)
then
86 Double Unders Cash-Out (Scale=130 Singles)

Saturday 08/05/2023

WOD
"Starscream"
Teams of 2
For Time:
150/120 Calorie Assault Bike
30 Rope Climbs or 60 Muscle Ups (Bar or Ring) (sub 90 Burpee Pull-Ups for scaled)
150/120 Calorie Assault Bike

Friday 08/04/2023

WOD
"Bumblebee"
For Time:
100 Power Snatch 75#/55#
*Every minute, including 0:00, complete 15 Air Squats

Strength 1
Bottom-Up Single Arm Standing KB Press
4 sets: 10 reps (each side)- RPE 8

*Rest 1:00-1:30 b/t sets 

Strength 2
Leaning Lateral Raise
4 sets: 10 reps (each side) - RPE 8

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