Friday, August 11th, 2023
WOD 18-15-12-9-6-3Sumo Deadlift High Pulls (95/65)Box Jump Overs (24/20) * Target time: 10-12 minutes* Time cap: 15 minutes
Here is what we found…
WOD 18-15-12-9-6-3Sumo Deadlift High Pulls (95/65)Box Jump Overs (24/20) * Target time: 10-12 minutes* Time cap: 15 minutes
SWOD In 12 minutes, build to a heavy 3-rep Shoulder Press WOD 7 RFT7 Push Press (95/65)7 Burpee over Bar49 Double Unders * Target time:
WOD Every 3:00 x 7 sets12/10 Calorie Assault Bike12 V-Ups9 Back Squats (155/105) (from the ground) * Score is slowest round* Target time each set:
SWOD In 12 minutes, build to a heavy single Squat Clean and Push Jerk WOD 10 Rounds10 Pull Ups10 Push Ups * Target time: 7-9
SWOD In 12 minutes, build to a heavy single squat Snatch WOD 1000/850m Row100 Air Squats1000/850m Row * Target time: sub 12 minutes * Time
WOD Teams of 2150/120 Calorie Assault Bike30 Rope Climbs or 60 Muscle Ups (Bar or Ring) or 90 Burpee Pull-Ups150/120 Calorie Assault Bike * Target
WOD For Time100 Power Snatch (75/55)* Every minute, including 0:00, complete 15 Air Squats * Target time: sub 10 minutes* Time cap: 14 minutes
WOD 10 min AMRAP25-50-75-100. . .Single Unders3-6-9-12…Strict Pull Ups -rest 3:00 min- 10 min AMRAP3-6-9-12…Calorie Row (female 3-5-7-9…)Strict HSPU or DB Strict Press (40s/25s) *
WOD Every 3:00 x 8 sets10 Lateral Burpee Over Bar4 Squat Cleans (185/125)10 Box Jump Overs (24/20) * 2:00 cap each round* Score is the