August 2023

Monday: WOD: 10 min – 5 sets of 2 Pause Front Squats (75%) (2 second pause at bottom) Rest 2 min then: 4 BMU or 12 CTB Pull Ups 8 Squat Snatch 7 sets- 1 Every 3 min Tuesday: WOD: 10 Min- 5 Sets of 2 Pause Bench Press (75%) (2 second pause at bottom) […]

Monday: WOD: 10 Min- 5 sets of 3 Tempo Front Squats (3 sec negative- 1 sec stand)-70% rest 2 min then: 21-15-9 Burpee Box Jump Overs OHS for total time Tuesday: WOD: 10 Min- 5 sets of 3 Tempo Bench Press (3 sec negative- 1 second press)- 70% rest 2 min then: 25′, 50′, 75′,

Monday: WOD: 5 Sets of: 1 in the hole Front Squat + 1 Front Squat (75%) Rest 2 min then: 2:30 AMRAP- 12 TTB; 12/10 Calorie Row then complete as many Power Snatches until 50 are complete rest 2 min after each 2:30 amrap (max of 5 sets to complete all 50 reps) Tuesday: WOD:

Monday: WOD: 10 Min- 5 sets of 2 Pause Front Squats (70%)- 2 sec pause at bottom rest 2 min then: 21-18-15-12-9-6 Hang Power Cleans Calorie Bike (ladies- 16-14-12-10-8-6) for time Tuesday: WOD: 10 Min- 5 Sets of 2 Pause Bench Press (70%) 2 sec pause at the bottome rest 2 min then: 12 Squat