08.07.2024

WOD
"Jamal Mitchell" hero wod
you can wear a vest if you like
Buy In:  
48 wall balls 20/14
10 MB ground to overhead
then
3 rounds
5 deadlifts 275/185. 225/155. 185/135
30 DB hang power snatch 50/35. 35/20
24 burpees over DB
then
Cash Out:
36 wall balls

Badge 4819
3 children
EOW: 5/30/24
Age: 36

08.06.2024

Strength
Front squats
3 reps @75%
2 reps @82%
1 rep@ 85%
2 reps @82%
1 rep @88%-90%
2 sets of 4 reps @78-80%




WOD
"Gretchen Walsh"
4 rounds each for time
1 rope climb
3 bar muscle ups
5 thrusters
rest walk 200m
*each round the thruster weight changes
95/65
115/75
135/95
155/105

08.05.2024

 https://www.instagram.com/p/C-FlzFXPJQJ/
Strength
Push Jerk or Split Jerk
every 1:15 for 8 sets
set 1-3: 2-3 reps@60-70%
set 4-6 :1-2 reps@75-80%
set 7-8 :1 rep@80+%

WOD
"Ryan Murphy"
for time
10 clean & jerk 185/125
8 clean & jerk 165/115
6 clean & jerk 155/105
4 clean & jerk 135/95
2 clean & jerk 115/85
rest 60 seconds between sets

08.03.2024

WOD
"Duel at High Noon"
with a partner
For Time
100 dual DB walking lunges  50/35  35/20
300 DUs
50 dual DB devil's press 50/35  35/20
800m run together
100 wall balls 20/14
*split reps

08.02.2024

Strength
Deadlift
warm up sets 3 reps @ 50%, 60%, 70%, then 2 reps @ 75%, 80%
4 sets of 2 reps @85%

WOD
"Raised by Wolves"
6 rounds for time
6 TTB
8 hang power cleans 135/95  115/75  95/65
10 single DB box step ups 50/35  35/20

08.01.2024

Strength
Tangletown Classic Snatch Complex
Take 12:00 to find your heavy
power snatch + hang squat snatch

WOD
"Stand, Don't Sit"
For Time
20-18-16-14-12-10
abmat sit ups
6-5-4-3-2-1
wall walks

07.31.2024

Positional Work- start with light weight and add for each set.  Last one should be at WOD weight or higher
1. high hang clean + push press x 3
2. hang clean + push jerk x 3
3. clean + split jerk x 3
 
 
WOD
"Triple B"
Every 10:00 for 4 rounds
400m run
10 clean & jerk 135/95 115/75  95/65
15 bar facing burpees
20 wall balls 20/14