WOD

Thursday – 220908

Strength 20 minutes to establish a 3RM Deadlift Conditioning Retest of 220711 As many calories as possible in 15 minutes: From 0:00-5:00… 50 Deadlift (115/75)

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Wednesday – 220907

Strength 16 minutes to establish a 3RM Bench Press Conditioning 12 minutes to work up to a heavy Turkish Get Up on each side Finisher

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Tuesday – 220906

Strength 18 minutes to establish a 3RM Back Squat Conditioning For time (15 min cap):1-2-3-4-5-6-7-8-9-10 Overhead Squat (135/95)100m Run ……….   BURN In 4 minutes,

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Monday – 220905

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th.

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Saturday – 220903

Strength Every 3 minutes for 3 sets, complete: Bench Press x 10 reps @ 50%, 55%, 60% Conditioning “Deck of Cards” 25min AMRAP of: ♠

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Friday – 220902

Strength Every 2:45 minutes for 10 sets, complete:Deadlift– 5 reps @ 60%– 4 reps @ 70%– 3 reps @ 75%– 2 reps @ 80%– 1

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Wednesday – 220831

Strength Every 5 minutes for 3 sets, complete:Rear-foot Elevated Split Squat x 5 reps/side (heavy)Partner Assisted Leg Curls x 5 repsKayak Special x 20 reps

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Tuesday – 220830

Strength Not for time, but not slow: 1-2-3-4-5-5-4-3-2-1 Overhead Press 6 Ring Rows Conditioning 3 rounds for time of: Run 800m 21 DB Push Press

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Monday – 220829

Strength Rope Climb Drills Conditioning 3 rounds for time of: Run 300m 30 Alternating DB Snatch 3 Rope Climbs ………. BURN Complete as many rounds

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Saturday – 220827

Conditioning In teams of 2-3, complete 4 rounds for time of: 400m Sled Pull 15 Team Tire Flips 20 Alternating Sledgehammer Hits (simultaneously) Note: –

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Friday – 220826

Strength Every 3:00 minutes for 8 sets, complete:Back Squat– 3 reps @ 60%, 70%, 75%, 80%– 4 reps @ 60%, 70%, 75%, 80% Conditioning Every

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Thursday – 220825

Strength Every 2:30 minutes for 8 sets, complete:Bench Press– 4 reps @ 60%, 70%, 75%, 80%– 5 reps @ 60%, 70%, 75%, 80% Conditioning 21-18-15-12-9-6-3

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Wednesday – 220824

Strength Every 2 minutes for 5 sets, complete:Hang Power Snatch + Overhead Squat + Squat Snatch – increase load as possible – Conditioning Complete as

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Tuesday – 220823

Strength Every 5 minutes for 3 sets, complete: Alternating DB Step Up w/ Curl to Press x 10 reps PVC Banded Lat Pull Down x

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Monday – 220822

Strength Every 90 seconds for 10 sets, complete:Deadlift x 2 reps*Sprint x 100m *start Deadlifts at 50% of 1RM and increase load each set as

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Saturday – 220820

Strength Every 3 minutes for 5 sets, complete: 5 Strict Press + 3 Push Press + 1 Jerk – increase load as possible – Conditioning

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Friday – 220819

Strength Every 2:30 minutes for 3 sets, complete: Back Squat x 5 reps @ 50%, 55%, 60% Single-arm DB Row x 5 reps/arm Conditioning 45-30-15

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Thursday – 220818

Strength Clean & Jerk DrillsEvery 3 minutes for 4 sets, complete:Clean & Jerk Complex with empty Barbell(5 reps of each, 2 times through the complex)Clean-Grip

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Wednesday – 220817

Strength Every 2:30 minutes for 6 sets, complete:Bench Press– 2 reps @ 60%, 70%, 80%, 85%, 90%– 5 reps @ 80% Conditioning Complete as many

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Tuesday – 220816

Strength Every 5 minutes for 3 sets, complete: Sumo-stance Deadlift x 5 reps @ 60%, 65%, 70% DB Pullover x 5 reps Banded Triceps Pushdown

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Monday – 220815

Conditioning Complete as many reps as possible in 25 minutes of: 5-10-15-20-etc… Pull Ups10-20-30-40-etc… Push Ups15-30-45-60-etc… Air Squats Note: Continue to add 5 Pull Ups,

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Friday – 220812

Strength Every 5 minutes for 4 sets, complete: Half-kneeling Bottoms Up KB Press x 5 reps/arm @ 2121 Single-arm Banded Pulldown x 10 reps/arm @

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Thursday – 220811

Strength Every 2 minutes for 4 sets, complete: Snatch Balance + 2 Overhead Squats *increase load as possible Conditioning 3 rounds for time of (25

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Monday – 220808

Strength Every 3 minutes for 12 minutes (4 sets), complete each for time:200m/160m Row100m Sprint Conditioning In teams of 2, complete the following for time:

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Friday – 220805

Strength Every 5 minutes for 3 sets, complete:Heavy Barbell Curls x 5 repsBar Dips x 5 repsDB Pullovers x 5 repsAbwheel Rollouts x 5 reps

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Thursday – 220804

Conditioning For time: 1 mile DB Carry Note: At each corner and finish perform 1 round of DB “DT” *DB “DT” = 12 Deadlift, 9

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Tuesday – 220802

Strength Every 4 minutes for 3 sets, complete: Front Squat x 5 reps @ 50%, 52.5%, 55% of Back Squat Bent-over Barbell Rows x 10

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Monday – 220801

Strength Handstand Walk Drills (10 minutes)1) 12″ Line – Kick up to Handstand with 5 second hold2) 18″ Line – Kick up to Free Handstand,

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Saturday – 220730

Strength Every 4 minutes for 4 sets, complete: Bench Press x 5 reps @ 60%, 65%, 70%, 75% Barbell Curl x 10 reps Conditioning 10

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Friday – 220729

Strength Every 3 minutes for 5 sets, complete: Deadlift x 3 reps @ 60%, 65%, 70%, 70%, 70% DB Shrug x 10 reps Conditioning 15-12-9

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WOD