WOD
Monday 230626
Front Squat 1 Rep Max
Take 20:00 - 25:00 to build to a 1 rep max front squat.Compare to 4/10/23
Sunday 230625
As many rounds and reps s possible in 20 min of:1 Rope climbRow 250 meters10 Box jump oversRow 250 meters10 Toes to barRow 250...
Saturday 230624
With a partner or in groups:
30:00 running clock for quality of10 Bench press (Pick your own #)10 Strict ring dips10 Hang dumbbell muscle cleans...
Friday 230623
4 Set of 15 - 20 reps ofBarbell hip thrusts*Use same weight as 5/26/23
As many rounds as possible in 18:00 of2 Chest to bar...
Thursday 230622
Midline Capacity 5:004 Rounds of10 GHD Sit ups5 Hip extensions5 Back extensions
Clean and Jerk W10 (Deload)
Every 3:00 x 55 Squat cleans + 2 JerksUse...
Wednesday 230621
For time:50(40) Calories on the rower40 Box jump overs 24"(20")30 Wallballs 20#(14#)20 Toes to bar10 Ring muscle ups20 Toes to bar30 Wallballs 20#(14#)40 Box...
Tuesday 230620
For time:20-15-10-5Shoulder to overhead 115#(75#)5-10-15-20Hang power cleans 115#(75#)
*Run 400 meters after each set ofHang power cleans
**Workout ends on a 400 meter run
Monday 230619
Front Squat W10 Deload
Front SquatsEvery 3:00 x 55 Front Squats at Week 5 weights + 10#
This is our deload week. This should be light...
Sunday 230618
15:00 of Bench PressSets of 10+ and aim for heavier than last week
As many rounds as possible in 15:00 of10 Devil's press (Pick your...
Saturday 230617
"The 49" (tribute WOD for those killed in the Orlando Pulse Nightclub)
For Time:49 Calorie Row49 Abmat Sit-ups49 Box Jumps 24"(20")49 KB Swings 53#(35#)49 Burpees49...