WOD

Workout 12.5.23

A. Health + Fitness + Performance:  Every 1:45 x 8 Sets: 3 Bench Press @60% of 1RM @21×1    – 10% more than last week 

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Workout 12.4.23

A. Health: Every 2:00 x 6 Sets: (2+1) :04 Slow Clean Deadlift + Power Clean    Fitness + Performance:  Every 2:00 x 6 Sets: (2+1)

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Workout 12.2.23

A. Health WOD:  For Time: 30 Min Time Cap  30 DB Z-Press (2x 30/20)  60 Alt DB Power Snatches (30/20) 50 Cal Bike 75 Ring

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Workout 12.1.23

A. Health + Fitness + Performance:  Every 3:00 x 5 Sets:  2.2 Front Squats  .= 15 sec Front Rack Hold    B. Health WOD: For

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Workout 11.30.23

A. Health + Fitness + Performance: 20 Min Time Cap  4 Sets:  10 Strict Press @21×1  – Rest 30 Sec 50’/arm Single Arm Sled Row 

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Workout 11.29.23

A. Health + Fitness + Performance:  Every 1:30 x 10 Sets: 3 Sumo Deadlifts @50% of 1RM @30×1    – 3 second descent  – no

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Workout 11.28.23

A. Health + Fitness + Performance:  In 15 Min: Build to a Heavy Triple Bench Press @20×1  – Rest 1:30 Every 1:30 x 3: 3

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Workout 11.27.23

A. Health: Every 2:00 x 6 Sets: (1+1+1) :02 Paused Clean Liftoff to Mid Thigh + Segmented Paused Clean Pull + Power Clean    Fitness

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Workout 11.18.23

A. Health Partner WOD: For Time: Team of 3 75 Banded Strict Pull Ups (One Person Working)  100 DB Bench Press (2x 25/15) (One Person

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Workout 11.17.23

A. Health + Fitness + Performance:  Every 3:00 x 5 Sets:  3.3 Front Squats  .= 15 sec Front Rack Hold    B. Health WOD: 5

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