Wednesday, 23 August 2023
Conditioning: For time 300ft Sandbag Bear Hug Carry (150/100)* -into- 5 Rounds 10 Chest To Bar Pull-Ups 10 Box Jumps Overs (24/20) -into-...
Tuesday, 22 August 2023
Strength: 3 Position Squat Clean (High Hang, Above the Knee, Floor) 5x3 5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat...
Monday, 21 August 2023
Strength: 3 Position Power Snatch (High Hang, Above the Knee, Floor) 5x3 5 sets of: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1...
Friday, 18 August 2023
Strength: Back Squat Build to a heavy 3 rep (10-12 minutes) - Rest a little longer than normal between sets when you reach heavier...
Thursday, 17 August 2023
Conditioning: "Jerry" For time: 1600m Run 2000m Row 1600m Run - This Hero WOD is named in honor of Sgt Major Jerry Dwayne Patton, 40, who...
Wednesday, 16 August 2023
Strength: Power Clean + Push Jerk 5x3 2 Power Cleans + 1 Push Jerk x 5 sets (@65% of 1RM) - Complete a set every 1:30 Front Squat 1x1...
Tuesday, 15 August 2023
Strength & Accessory: Snatch + Overhead Squat 5x3: 2 Squat Snatch + 1 Overhead Squat (@70% of 1RM) x 5 sets - Complete a set every 1:30...
Monday, 14 August 2023
Conditioning: For time 21-15-9 Thrusters (95/65) Burpee Over Bar Chest to Bar Accessory: Toes to Bar Advance: 5 sets (10:00) 8-10 Kip...
Friday, 11 August 2023
Conditioning: For time 18-15-12-9-6-3 Sumo deadlift high pulls (95/65) Box Jump Overs (24/20) Strength & Accessory: Double DB Bench Press...
Thursday, 10 August 2023
Strength: Shoulder Press 1x3 3RM Shoulder Press 10-12 minutes - Rest as needed between lifts Conditioning: For time 7 rounds 7 Push Press...
