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6/14 WOD

Squat Snatch


1x2


5x1 Small Increases each set


3x1 at same weight as last set



Then



Team Chipper


100 Cal Row


80 Deadlifts (95/75)


70 V-ups


60 Power Cleans (95/75)


50 Wall Balls


40 Push Jerk (95/45)


30 Push-ups


20 Power Snatches


10 Burpees Over Bar

 
 
 

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Thursday 11/6/25

— Foundation: Mobility + PVC OH Squats Warm-Up 200m easy run or 2 minutes bike 2 rounds: 10 air squats 10 PVC pass-throughs 10 scapular shrugs (standing, arms overhead) 10 ankle rocks Skill / Prep 10

 
 
 
Wednesday 11/5/25

WEDNESDAY — 3RM Push Press Day 💥🏋️‍♀️ Warm-Up (10 min) 10 Banded Pass-Throughs 10 banded face pulls 10 jumping jacks 10 arm circles 10 push-ups Then: 2x5 Push Press Barbell Only -focus on bar speed

 
 
 
Tuesday 11/4/25

TUESDAY — 3RM Sumo Deadlift Day ⚡️🦵 Warm-Up (10 min) 10 Banded Good Mornings 10 Hip Circles & Kick Backs (5/side) 10 Walking Lunges 4 Inchworm Then: 2x5 Sumo Deadlift - Barbell Only -Focus on bracing

 
 
 

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