09.24.2024

Strength
Strict Press x 6 sets
set 1-2:  2-3 reps@ 65%
set 3-4:  1-2 reps@ 75%
set 5-6:  1 rep@ 80+%

WOD
"Strictly Business"
AMRAP 15:00
1 strict handstand push up
10 DUs
1 power clean 155/105. 135/95. 115/75
10 air squats
*add one rep to shspu and cleans
*add five reps to DUs and air squats
 

09.23.2024

Strength
Deadlift
Set 1: 5 reps @ 60%
Set 2: 3 reps @ 70%
Set 3: 1 rep @ 80%
Set 4: 5 reps @ 65%
Set 5: 3 reps @ 75%
Set 6: 1 rep @ 85%
Rest 2 minutes between all sets.

*No touch and go.
 
WOD
"Carry On Your Way"
For Time
200m run (white line and back twice)
 100m farmer carry 53/35
200m run
100m Filly carry- one overhead, one at your side
200m run
100 front rack carry
200m run
100m suitcase carry- single KB at your side

09.21.2024

WOD
"Big Apple"
with a partner
25:00 AMRAP
200m run together
12 TTB*
5 wall walks*
10 sandbag cleans* 150/100
50m sled push- 25m each person

**can be split however**

09.20.2024

WOD
"Apple Cider"
10,9,8,7,6,5,4,3,2,1
front squat @ 75% snatch load
100m run after each set of snatches

09.19.2024

WOD
"Apple Turnover"
4 rounds for time
16/12 cals bike
12 DB single are clean & jerk  50/35  35/20
4-6 bar muscle ups or 6 C2B pull ups or 6 pull ups

09.18.2024

9/11 WOD from CompTrain
For Time
Row 2001 meters
110 DB step ups 20" 50/35 
cap 20:00

09.17.2024

WOD
"Apple Pie"
Three sets for time
400 Meter Run
25 Foot Handstand Walk*
20 Toes to Bar
25 Foot Handstand Walk
400 Meter Run
Rest 3 minutes between sets

*If you cannot handstand walk, perform either 10 Dumbbell Push Press (50/35 lbs) OR 3 Wall Walks instead of the 25 feet.