WOD

2/8/24 3 x 5 deadlift building 3 x 3 deadlift building 3 x 1 deadlift building Cash out 7 min amrap 7 plate ground to overhead 45# 7 burpees to plate

2/7/24 AMRAP 25 100m farmer carry 10 cal bike 250m medball run 25 cal machine 400m run 40 double unders If its raining sub 100m farmer carry with 10 DB strict press sub 250medball run with 25 wall balls sub 400m run with 14 strict pull ups

2/6/24 5 rounds 3 power cleans 185 / 125 10 toes to bar 3 power cleans 10 V-ups

2/5/24 3 rounds 400m run or 500m row ( if raining) 21 back squats 135 / 85 15 burpee pull ups

2/2/24 AMRAP 15 10 hang snatch 115 / 75 20 push ups 30 airsquats

2/1/2024 10 rounds , rest 1 :1 with partner 200m row 3 clean and jerk – pick a moderate load and stick to it , singles are fine.

1/31/24 For time : 800m run 40 double unders 20 DB snatch 50 / 35 10 bar muscle ups 400m run 10 bar muscle ups 20 DB snatch 40 double unders 800m run

1/30/2024 8 x 3 Front Squat pause for 3 seconds on first rep in the bottom , other 2 reps normal pace. build in load every 2 sets Cash out : 6 rounds on a running clock 15 second hanging L – sit rest 15 seconds 30 seconds hollow hold rest 15 seconds 45 second

1/29/24 10 rounds for time 12 cal machine 10 KBS 53/35 8/6 ring dips

1/26/24 20 min amrap 5 squat cleans 155 /105 10 pull ups 15 cal machine