Saturday, September 3rd, 2022

WOD Team of 2:2 RoundsPartner 1- 1 mile runPartner 2- 10 Power Cleans (205/140)                  200m DB Farmer Carry (50’s/35’s)                  200m SB Carry (140/90) * Switch when both are done* If PR mile is greater than 9 min scale to 1200m run* Time cap: 40 minutes

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Friday, September 2nd, 2022

WOD 1000m Row50 Thrusters (95/65)30 Bar Muscle Ups (Or 60 Chest to Bar) * Row must be done under 3:30 for males and 4:00 for the women* Target time: 10-12 minutes* Time cap: 15 minutes

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Thursday, September 1st, 2022

WOD Teams of 212 AMRAP2500/2000m RowMax Sit-ups– rest 1:00 –12 AMRAP2500/2000m RowMax Burpee Box Get Overs (30/24) * Score is total sit-ups + total BBGO’s* Target number of reps each set:Workout 1: 75+ repsWorkout 2: 40+ reps

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Wednesday, August 31st, 2022

SWOD Every 1:15 x 5 sets1 High Hang Squat Clean1 Hang Squat Clean1 Squat Clean* @65% of 1RM Clean WOD 10:00 AMRAP3 Deadlifts (275/185)5 Hand Release Push-ups7 Toes to Bar * Target number of round: 9+ rounds

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Tuesday, August 30th, 2022

WOD 2 Min. Clock:Run 200mMax shoulder to overhead (155/105)-Rest 1 min-3 Min. Clock:Run 400mMax shoulder to overhead (155/105)-Rest 2 mins-4 Min. Clock:Run 600mMax shoulder to overhead (155/105) * Target number of reps each set: 8 + reps Accessory 5 sets:6-10 Strict Pull-Ups*Rest as needed between

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Monday, August 29th, 2022

SWOD 3 Position Snatch (5×1) Every 1:15 x 5 sets1 High Hang Power Snatch1 Hang Power Snatch1 Power Snatch*@65% of 1RM Snatch -into- Every 1:15 x 3 sets3 Overhead Squat @75% of 1RM Snatch WOD 150 Wall Ball shots (20/14)* 120m run every time you

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Saturday, August 27th, 2022

WOD 24 EMOM (30 sec work/30 sec rest)Min 1- 100m RunMin 2- Toes to Bar (max reps)Min 3- DB Box Step Ups (max reps)Min 4- Pushups on DB’s (max reps) * No Score

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Friday, August 26th, 2022

WOD 30 rounds5 Wall Balls (20/14)3 Handstand Push-ups1 Power Clean (225/155) * Target time: 16-18 minutes* Time cap: 25 minutes

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