Tuesday 7/30/2024

WOD
"Healer - Medical"
5 Sets
2:00 AMRAP
30 Air Squats
Max Calorie Air Bike
- Rest 2:00 between sets -

*Score is total calories

Monday 7/29/2024

Strength 
Power Clean
6 sets of 6 Power Clean and Jerks (every 2:00)
* Weight should be 50% of 1RM
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.

WOD
"Teacher and Defender"
For Time:
27-21-15-9
Pull Ups
15-12-9-6
Burpee to Bar

Saturday 7/27/2024

WOD
“Team BRUCK”
Teams of 2:
4 Rounds For Time:
400m Run (together)
48 Back Squats 185#/125# (split)
48 Shoulder to Overhead 135#/95# (split)

*Back Squats can be taken from the rack, Shoulder to Overhead is from the ground.

This is a partner variation of the Hero workout "Bruck":
U.S. Coast Guard Petty Officer 3rd Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded.

He is survived by his wife, Pattie, daughter, Harper (born after his death), father, Eric, mother, Laurie Bullock, and sister, Noabeth.

Friday 7/26/2024

Strength 
Power Snatch
6 sets of 6 Power Snatches (every 2:00)
 *Complete in singles, same weight across all sets (around 50% of 1RM).

WOD
"XXXIII Olympiad"
10:00 AMRAP
50 Double Unders
10 Pull Ups
10 Deficit Push Ups (4”/2”)