Tuesday 7/2/2024

Strength 
Shoulder Press
5 sets
5 Shoulder Press (65%)
5 bent over-barbell rows after each set
-rest 2 minutes between sets-

WOD
"Continental Congress"
For Time:
1-2-3-4-5-6-7-8-9-10
Power Snatch 115#/80#
Burpee over Bar

Monday 7/1/2024

Strength 
Front Squat
5 sets:
5 Front Squat (65%)
3 Standing Broad Jumps after each set
-Rest 2 Minutes between sets-

WOD
"July 1776"
3 sets (Every 6:00)
2 Rounds
15 Wall Balls 20#/14#
30 Double Unders
15/12 Calorie Row
30 Double Unders

*Score is slowest time

Saturday 6/29/2024

WOD
“Adventure is out there!”
Teams of 2 For Time:
100/80 Calorie Air Bike
20 Ring Muscle Ups (Scale 60 Chest to Bar)
300ft Farmers Carry Lunge  (70s/50s)

Friday 6/28/2024

Strength 
Squat Snatch:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)
* The heavy 3 rep and 2 rep should be touch and go.

WOD
“Good Afternoon, my name is Russell”
4 Rounds For Time:
400m Run
10 Clean and Jerks 155#/105#