04.21.2025

Strength
Eccentric Back Squats @ 60%
5 sets of 3 reps @40X1
 
WOD
"Coconudder"
3 rounds for time
400m run
50m sandbag carry 150/100/70
20/14 cals bike
50m sandbag carry

04.19.2025

WOD 
"Show me the Money"
with a partner 
35:00 AMRAP
400m run together
40 dual DB step ups  24/20". 50/35 35/25
30 power cleans 155/105 115/85  95/65
10 wall walks or 100 feet handstand walk
 

04.18.2025

Strength
3 sets of 1 snatch slow pulls
10 seconds up and 10 seconds down hitting all positions
https://www.instagram.com/p/DFNeiY5T3Tz/ 
 
complex of low hang snatch + OHS
8 sets of 1 complex starting at your 50% and build

WOD
Age Group Semifinal Workout 4
For Time (7:00 cap at semifinals, we will do 10:00 cap)
150 feet OH walking lunges (15 feet = 1 length) single DB 50/35. 35/25
50 alternating DB snatches 50/35. 35/25
50 box jump overs 24/20"
 
 
 
 
Core Finisher- super set each
A. hollow hold 2 x 30 seconds
B. dead hang from rig 2 x 30 seconds
then
C. Single arm landmine sit ups 3 x 5/side
D. Tall kneeing landmine rotation 3 x 20
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04.17.2025

Strength
Pause front squats
5 sets of 3 reps @60% with a 3 second pause at the bottom
 
WOD
"Dream State"
For time
15 cals row
15 TTB
200m run
15 wall balls 20/14
 
12 cals row
12 TTB
200m run
12 wall balls
 
9 cals row
9 TTB
200m run
9 wall balls

04.16.2025

Strength
sumo deadlifts
6-4-2-dropback
*dropback set is at the same weight as your first set
*goal is to complete at least 6 reps


WOD
"Disco Casino"
Every 3:00 x 6 sets
15/12 cals bike
9 burpee box jump overs 24/20"
score=slowest time

04.15.2025

Strength
Strict press
4 sets of 3 reps starting at 65-70%
then
Work on isolation of the top and bottom positions of the strict pull up

A. guided by the coach, work on top position holding for 10 seconds x 3 sets
B. work the bottom position 3 x 3 reps
C. work the long eccentric in the supinated grip 3 reps
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3 sets of 50% of max reps strict pull ups


WOD
"Optical Haze"
For Time
30 air squats
21 power cleans 135/95
30 air squats
15 power cleans 155/105
30 air squats
9 power cleans 185/125