Monday 08/21/2023

Strength 1
3 Position Power Snatch (High Hang, Above the Knee, Floor) 5x3
5 sets of: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch)

* Complete a set every 1:30 *

Strength 2
Overhead Squat 3x3
3 sets: 3 Overhead Squats (@75% of 1RM Snatch)

* Rest as needed between sets *

WOD
"Pac-Man"
5:00 AMRAP
200 Double Unders
In the remaining time, complete max Distance Single Arm Overhead Walking Lunge 35#/25#

(score is total distance lunged)

-rest 2 minutes -

5:00 AMRAP
Complete 200ft Single Arm Overhead Walking Lunge 35#/25#
In the remaining time, complete max Double Under

Saturday 08/19/2023

WOD
“The 1961 Ferrari 250GT California”
Partner Workout:
For Time:
375/300 Assault Bike
*Partner Must Hold 2x70#/50# in farmers hold

*Switch on the bike as desired

Friday 08/18/2023

Strength
Back Squat:
- Heavy 3 rep (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

WOD
"Sloan Peterson"
For Time:
50 Box Jumps 20"/16"
10 Hang Power Cleans 95#/65#
40 Toes to Bar
10 Hang Power Cleans 115#/80#
30 Box Jumps 24"/20"
10 Hang Power Cleans 135#/95#
20 Toes to Bar
10 Hang Power Cleans 155#/105#
10 Box Jumps 30"/24"
10 Hang Power Cleans 175#/115#

Thursday 08/17/2023

WOD
"JERRY"
For Time:
1600m Run
2000m Row
1600m Run

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.