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Tuesday Aug 6th WOD


Strength: Alternating 12 Min EMOM Even: 2 Front Squat (start at zero on clock) Odd: 4 Back Squats

Barbell weight: 72% of 3RM Back Squat:

5 Rounds: (20 min cap) 200m Run

12 Deadlifts 9 Hang Power Cleans (155/105) (135/95) 6 Push Jerks


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Thursday March 4th WOD

warm up: Arm circles x 10 Single Arm Circle x 10 Seal Claps x 10 Seal Claps palms down x 10 Alt shoulder rotations x 10 90 Degree Pull out x 10 Standing Scap Retracions x 10 Dislocates x 10 Strength:

Wednesday March 3rd WOD

Conditioning: 25 minute cap 100 deadlifts (225/155) 80 Pull Ups 60 hang power cleans (165/105)(155/95)(135/85) 40 DB Alt Snatches (50/35) 20 Burpees AMRAP HSPU in remaining time

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