Benchmark Friday 07/22/22
Benchmark Friday 07/22/22 Warm Up – Overhead Practice – Empty Bar 3 Muscle Snatches 2 Power Snatches 1 Overhead Squat Wod – For Time Nancy 5 Rounds 400m Run 15 OHS @ 95/65
Wednesday 07/20/20
Wednesday 07/20/20 Wod – 10min EMOM Odd – 3-5 Squat Cleans (Mod/Heavy) Even – Max Lateral Burpees* Rest 5mins, Then 15-12-9-6-3 Deadlifts @ 155/105 100m Run Optional – 1200m Row For Time *Lateral Burpees Over & Back = 1 rep
Thursday 07/21/22
Thursday 07/21/22 Active Endurance Day!! Wod – 42min. AMCAP Row For Calories *Every 3mins (starting at 0:00) 15 R-KBS @ 24/16
Tuesday 07/19/22
Tuesday 07/19/22 We wear Pink on Wednesdays!! Skills/Strength – Push Ups – 5sets x 8-10reps SuperSet w/ Bent Over Barbell Rows – 5sets x 10-12reps Wod – For Time Buy In – 400m Run 4 Rounds 21 Hang Power Cleans @ 95/65 12 Pull Ups 30 Double Unders Buy Out – 400m Run
