11.04.2023. Team of 3

WOD
"Troopers"
Team of 3
30:00 AMRAP
30 wall balls 20/14
30 bench press 135/95. 115/75. 95/65
30 box jump overs 24/20"
30 DB snatch 50/35  35/20

10.07.2023. Partner WOD

WOD
"Dumpster Fire"
with a partner
For Time
150 dual DB power cleans  50/35
100 box jump overs  24/20"
50 dual DB box step overs 50/35
E3MOM complete 40 DUs each person

10.03.2023 No 6:30pm class today

Strength
3 sets
perform 2 warm up sets of 8 reps rack pulls to determine your load
A. rack pulls x 10-15 reps @ RPE 7-8/10. https://youtu.be/6CJmYdgpHEg
B. DB bent over rows x 8 per side @21X1 RPE 8-9/10

WOD
"Flip Flop"
6 rounds for time
tire flips x 4
200m run
box jump overs x 12  24/20"

09.08.2023 Partner WOD

 2 sets
10 each side DB death march
10 plank shoulder taps
5 each side DB thrusters
5 plank shoulder tap + push up each side
10 alternating DB hang snatch
 
 

 
 
 WOD
"Rock Star"

With A Partner Alternating Complete Rounds:
AMRAP 7:
- 5 Burpees Over DB
- 5 DB Thrusters 50/35#
*Rest 3 Minutes
AMRAP 7:
- 10 Box Jump Overs 24/20"
- 3 Wall Walks
*Rest 3 Minutes
AMRAP 7:
- Max DB Snatches 50/35#
*Non Working Partner Holds Dead Hang From Rig

08.18.2023

Strength
A. push press behind the neck in a snatch grip
5 sets of 2 reps build load with good form 

B. snatch balance
5 sets of 2 reps @ 70-80% of your max snatch
 
WOD
"I am 20"
4 rounds for time
30 box jump overs 24/20"
20 cals row
10 DB snatch 50/35  35/20 or try 70/50 
time cap 20:00

08.05.2023 Partner WOD

WOD
"Thumbs Up 7-Up"
with a partner
one work, one rest- each person needs to complete all wall walks

1000m row
20 devil's press 50/35
3 wall walks each person
40 box jump overs 24/20"
3 wall walks each person
80 wall balls 20/14
3 wall walks each person
40 box jump overs
3 wall walks each person 
20 devil's press
1000m row

07.26.2023

Strength
Back squats
5 reps @ 65%
4 reps @ 75%
3 reps @80-85%
2 reps @ 85-90%
3 sets of 8 reps @ 70%

WOD
"How High?"
9-7-5
power snatch 135/95  115/75  95/65
box jump overs  30/24"