11.25.2023 Partner WOD

 
 WOD
"100X"
AMRAP 30
Split Reps Evenly With A Partner..
100 Double Unders or 200 single unders
40 Overhead Squats 95/65. 75/55
30 Bar Facing Burpees
20 C2B pull ups or pull ups
10 Wall Walks

11.07.2023

Strength
DB bench
3 sets of 6-8 reps @ RPE 7/10
3 sets of 10-15 banded tricep push downs



WOD
"Cluster F*ck"
time cap 15:00
for time
10 clusters 95/65
10 bar facing burpees
8 clusters 115/80
8 bar facing burpees
6 clusters 135/95
6 bar facing burpees
4 clusters 155/105
4 bar facing burpees
2 clusters 175/120
2 bar facing burpees

10.20.2023

Primer
4 sets 
6 Turkish Get Ups (3/side)
50 feet HEAVY walking lunges

WOD
"Paid Again"
Every 5:00 for 4 sets
20/15 cals choice
10 power cleans 95/65  75/55  45/35
10 bar facing burpees

10.04.2023

Strength
Back squat waves- EMOM
3 reps @ 65%
2 reps @ 70&
1  rep @ 75%
rest 
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
rest
3 reps @75%
2 reps @ 80%
1 rep  @ 85%
 
 


WOD
"Let Her Fly"
16:00 EMOM
min 1- 13/10 cals bike
min 2- 3 bar facing burpees + 3 squat cleans @50-60% + 3 bar facing burpees
min 3- 12 abmat sit ups + 5 push ups
min 4- rest

09.22.2023

Strength
Push Press
8 sets of 3 reps @ 60-65%


WOD
"How Country Feels"
For Time
4 rounds
8 power snatch 95/65  75/55  55/45
10 bar facing burpees
Rest 2:00
4 rounds
8 power clean & jerk 95/65  75/55  55/45
10 bar facing burpees

06.26.2023 Member of the Month Brian

Strength
A.  3 sets of 3-position clean + 1 split jerk
(hang clean, hang clean below the knee, floor)
B. 3 sets of 
2 clean lift off to knee + clean + jerk @70-75%
C. 3 sets of
clean + jerk @80%


WOD 
Member of the Month- Brian L
"Easy as 1-2-3"
5 round for time
30 DUs or 30 speed steps
3 heavy power cleans- around 75-80%
3 bar facing burpees
3 muscle ups/C2B pull ups/ pull ups

06.13.2023

Strength
Overhead squats
5 reps @ 60%
5 reps @ 70%
5 reps @ 75%
1 set of max reps @ 55%

WOD
"Raspberry Beret"
6:00 EMOM
min 1- 4 power snatch + 3 bar facing burpees
min 2- 4 power snatch + 8 pull ups
Rest 1:00

6:00 EMOM
min 1- 3 power snatch + 3 bar facing burpees
min 2- 3 power snatch + 6 C2B pull ups
Rest 1:00

6:00 EMOM
min 1- 2 power snatch + 3 bar facing burpees
min 2- 2 power snatch + 2 bar muscle ups

RX 115/75, 125/85, 135/95