Wednesday 09/20/2023

WOD
In Teams of 2
5 rounds For Time:
400m Run (Run together)
20 Devils Press 50#/35#

Tuesday 09/19/2023

Strength
Power Clean
5x3
Pick a heavy working set. Does not have to be touch and go.

WOD
Partner “Chief”
Ten 2:00 intervals
Partner 1 goes for 2 mins,
Partner 2 goes for 2 mins.
Pick up where your partner left off.

3 Power Cleans 135#/95#
6 Push-Ups
9 Air Squats

Monday 09/18/2023

Strength
3 sets: 1 Push Jerk (@80-90% of 1RM Clean and Jerk)
* Rest as needed between sets *

WOD
In Teams of 2
3 rounds For Time:
500/450m row (done together)
30 push jerks 135#/95#

*BAF Option:
400/350m row
15 push press

Saturday 09/16/2023

WOD
"Lasagna"
10 Sets (1 set every 2:30)
200m Run (together)
10 Toes to Bar (Partner 1)/ 10 V-Ups (Partner 2)- Alternate each round
6 Power Cleans 205#/135#

*Score is slowest set.