Wednesday 09.21.22

Wednesday 09.21.22

WOD: “Cottonwood” EMOM 24 200/175m Row 16 Alternating Jumping Lunges* 12 Hand Release Push Ups Rotate movements OTM
Tuesday 09.20.22

Tuesday 09.20.22

Strength: Push Press In 12:00 establish a 3RM WOD: “Weeping Willow” 8 Rounds 3 Thrusters 135/95 4 Bar Muscle Ups 5 Box Jump Overs 24/20″ 16 Min...
Monday 09.19.22

Monday 09.19.22

STRENGTH: Back Squat Every :90 for 12:00 Complete a set 4-4-3-3-2-2-1-1 WOD: “Ginkgo” AMRAP 18 5 Burpee Pull Ups 10 Alternating DB Squat Snatch (50/35) 20/16 Calorie Row 1:00 Rest...
Saturday 09.17.22

Saturday 09.17.22

WOD: “Deja Vu” With a Partner for Time… Part A: 3K Row* Partner A Rows while Partner B Bear Hugs Plate (45/35)(35/25) *Men Row 1500m each (RX) or 1400m (Scaled) *Women Row 1400m each (RX) or 1300m (Scaled) Rest 7:00 & Continue to Part B… Part B: For...
Friday 09.16.22

Friday 09.16.22

STRENGTH: Thruster In 7:00 Complete 5-5-5-5 (Moderate to Heavy) In 7:00 Complete 3-3-3-3 (Heavy) WOD: “Toad” 10-1 Bar Facing Burpees Deadlift 225/155 10 Min...
Thursday 09.15.22

Thursday 09.15.22

Strength: Power Clean Every :90 for 12:00 3 Reps T&G WOD: “O’Chunks” 20 Double Unders 10 Power Cleans 185/125 40 Double Unders 8 Power Cleans 185/125 60 Double Unders 6 Power Cleans 185/125 80 Double Unders 4 Power Cleans 185/125 100 Double Unders 2 Power Cleans...