Saturday 09/09/2023
/WOD
"Swole-Sesh"
Teams of 2 For Time:
50-40-30-20-10
Calorie Row
Bench Press 135#/95#
*Womens Calories: 40-32-24-16-8
*One athlete works at a time, split reps as desired.
Friday 09/08/2023
/Strength
Back Squat:
- Heavy 2 rep (10-12 minutes
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Affiliate Version of “Pig Chipper”"
For time
5 Power Cleans 205#/135#
15 Chest to bar Pull Ups
25 Toes to Bar
50 Wall Balls 20#/14#
25 Toes to Bar
15 Chest to bar Pull Ups
5 Power Cleans 205#/135#
Thursday 09/07/2023
/WOD
"Affiliate Version of "Bike/5k""
Teams of 2 For Time:
20:00 AMRAP
200/160 Calorie Assault Bike
3200m Run
** Share the work, one athlete works at a time. For scoring, every 100m run = 1 rep. **
Wednesday 09/06/2023
/Strength 1
3 Position Squat Clean (High Hang, Above the Knee, Floor) 5x3
5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@75% of 1RM Clean & Jerk)
* Complete a set every 1:30 *
Strength 2
Push Jerk 3x3
3 sets: 3 Push Jerks (@80% of 1RM Clean and Jerk)
* Rest as needed between sets *
WOD
"Affiliate Version of “Alpaca Redux”"
For Time:
126ft Front Rack Double Dumbbell Walking Lunge (50s/35s)
-into-
3 Rounds
2 Rope Climbs (Sale 8 Strict Pull-ups)
12 Dumbbell Clean and Jerks (50s/35s)
42ft Front Rack Double Dumbbell Walking Lunge (50s/35s)
