Monday 09/25/2023

Strength
Build to a heavy single Squat Snatch
(10-12 minutes)

* rest as needed between lifts *

WOD
"Potato Chips"
For Time:
2000/1750m Row
*Every 2:00 (including 0:00) perform 15/12 Push Ups

Saturday 09/23/2023

WOD
Int Teams of 2
AMRAP 18
10/7 Cal Bike (Together)
30 Front Squats 95#/65#
40 sit-ups

Friday 09/22/2023

Strength
Deadlift
5x3 (warm up to a working weight then use that weight for all 5 sets)

WOD
AMRAP 20
5 Deadlifts 225#/155#
10 Slam Balls
15 Box Jumps 24"/20"

Thursday 09/21/2023

Strength
Shoulder Press
- Heavy 10 rep (10-12 minutes)

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

WOD
In Teams of 2
4 rounds
AMRAP 3
Each round should be scaled to ensure 0:30 - 0:60 seconds on the strict press. Pull ups should be 2 maybe 3 sets towards the 4th round

500m row or 400m run
20 Pull-Ups
Max DB Strict Press 55#/35#
rest 2:00