2024-10-23

Warm up strict press 4 x 10 (75#) WOD 15 min AMRAP10 renegade rows (15#) / bench rows (30#)20 ball slams Total: 7 rounds + 12 renegade rows (alt renegate rows and bench rows)

2024-10-21

Skill-work: Stop Deadlift (no Bouncing off floor) 5 X 3 Weight: 155, 185, 205, 225, 245 Conditioning: 3 Rounds For Time 500 M Row 15 Power Cleans 20 Jump Squats RX(115,75) Time: 18:28 rx

2024-10-20

WOD 20 minutes of “Dice” w/ Kat 1 – push-ups 2 – v-ups 3 – squats 4 – obliques per side (35#) 5 – db rows per arm (35#) 6 – upright row to lateral raise per arm (12#) Total: 39, 17, 30, 30, 36, 29 (rounded up to 50 …

2024-10-15

Warm up 3 sets of 12 reps each armdb bench pressdb row WOD 3 x 5 min AMRAP10 thrusters (75#)10 push-ups10 kb swings (53#) 1 min rest between rounds Total: 7 rounds