Sunday 8/15/21

 5rounds for time

10 power cleans

10 burpees

209 meter run

Monday 8/17/20

 #1. Strength: clean & jerk

#2. For time:  21-18-15-12-9-6

     GTOH with plate

     * 5 burpees and 30 DUBS on the dashes

Sunday 8/16/20

 #1. 5 rounds

     8 medball cleans

     16 decline sit-ups

     32 single unders

#2. For time

     20 Wallballs

     40 pull ups

     20 Wallballs

     40 box jumps

     20 Wallballs

     40 bench press

     20 Wallballs

     40 KB swings

     20 Wallballs 

Friday 3/27/20 at home partner wod

At home Partner wod....... No Equipment


#1. Partner #1. Does 25 sit-ups
      Partner #2. Holds plank
Switch until each partner has done 100 sit-ups

#2. Partner #1. Does 25 front squats ( holding heavy odd object)
      Partner #2. Holds a wall sit
Switch until each partner has done 100 squats

#3. Partner #1. Does 25 renegade rows
      Partner #2. Holds heavy object overhead
Switch until each partner has done 100 renegade rows

Sunday 3/15/2020

Strength : Deadlift 4x3

Conditioning: 5 rounds for time

     15 Deadlifts
     30 KB swings
     45 DUBS

Saturday 3/14/20

Conditioning for time:

       50 - 25 - 15

Wallballs

SDLHP

PULL UPS

* Run / Row before each roumd

Thursday 2/27/20 Power cleans

AMRAP -5

     7 power cleans (155/115)
     30 Wallballs

Rest 1 minute

AMRAP-5

     7 power cleans (135/95)
     30 DUBS

rest 1 minute

AMRAP-5

     7 power cleans (115/75)
     30 KB swings