Vacations are maybe starting to wrap up. School will be starting soon. We can look at our schedules and plan to come to the gym more faithfully than when everything seems to be up on the air in the summer. Let’s all look forward to new WODs to try new skills.

MONDAY 7-29-24
Strength WOD: Power Clean (5x3)
then:
AMRAP in 8:00
4 Ring Muscle-up Transitions
8 Back Squats (185,125) mod wt

TUESDAY 7-30-24
"Filthy 50"*
For time:
50 Box Jumps (24,20)
50 Jumping Pull-ups
50 KB Swings (35,26)
50 Walking Lunges
50 Knees-2-Elbows
50 Push Press (45,35)
50 Hip Extensions (GHD)
50 Wall Balls (20,14)
50 Burpees
50 Double Unders
* Terrible 25

WEDNESDAY 7-31-24
3 Rounds for time:
10 Bar Muscle-ups
10 Forward Rolls
20 Reverse Lunges
50' Bear Crawl

THURSDAY 8-1-24
Strength WOD: Back Squat (3x5)
then:
EMOM for 5:00
5 Clean & Jerks adding wt as possible
1:00 Rest
EMOM for 5:00
3 Clean & Jerks adding wt
1:00 Rest
EMOM for 5:00
1 Clean & Jerk adding wt for max wt

FRIDAY 8-2-24
For time:
10-8-6-4-2
Squat Snatch (Power Clean + OHS if necessary)
200' Shuttle Run (25' sections)

SATURDAY 8-3-24
Open Gym at 8am and 9am
Posted in Workout of the Day

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