Friday 05/31/2024

Strength
Front Squat 3x12
3 sets:
12 Front Squat (55-60%)
3 seated Box Jumps
-rest 2:00 between sets-

WOD
“American Soldier”
5 Rounds For Time:
3 Wall Walks
9 Power Cleans 135#/95#
15 GHD’s (Scale to V-Ups)

Thursday 05/30/2024

Strength 1
Snatch 1x1
Heavy Squat Snatch (8:00)
-into-
3 sets x 8 Hang Muscle Snatch (40-50% of Heavy Snatch)

Strength 2
Hang Muscle Snatch 3x8
Record Hang Muscle Snatch weights here.

WOD
“Courtesy of the Red White and Blue”
For Time:
120-90-60
Double Unders
40-30-20
Alternating Hang Dumbbell Snatch 50#/35#

Wednesday 05/29/2024

Strength
Shoulder Press 3x12
3 sets:
12 Shoulder Press (55-60%)
12 (L/R) Banded Kneeling One Arm Lat Pulldown after each set
-rest 2:00 between sets-

WOD
“Arlington”
Every 4:00 (4 sets)
15/12 Calorie Row
10 Burpee Box Get Overs 30"/24"
15/12 Calorie Row

*Score is slowest set.

Tuesday 05/28/2024

WOD
“Some Gave All”
AMRAP 12:00
10-15-20-25….
Calorie Bike
25-50-75-100-125ft...
Kettlebell Front Rack Carry (2x55#/35#)
Women Calories: 8-12-16-20…

-Rest 3:00-

AMRAP 12:00
10-15-20-25….
Calorie Row
25-50-75-100-125ft...
SIngle Dumbbell Walking Lunge 35#/25#
Women Calories: 8-12-16-20…

Scoring: when counting reps, every 5ft of Carry and Walking Lunge = 1 rep