8/12 WODAug 10, 20241 min readPower Clean + Power Jerk6x(2+1)ThenStrict PressBuild to a 8-rep maxThenFor Time400 Meter Run80 Wall Balls60 V-ups40 (20/20) Single Arm Dumbbell Shoulder to OH20 Burpees
Monday 08/17/26Warm-Up:2 rounds 150m run 10 squat-to-stands 8 lateral lunges/side 12 glute bridge marches 10 banded good mornings Then with an empty bar: 8 back squats 5 tempo back squats — 3 sec down 5 paused back
Friday 08/14/26Warm-Up — 10 Minutes 2 rounds: 200m run 10 synchronized air squats 8 alternating med-ball chest pass to partner 10 PVC good mornings 8 alternating step-ups 6 synchronized burpees Strength / Skill — Pa
Thursday 08/13/26Warm-Up — 10 Minutes 3 rounds: 30 sec jump rope 10 alternating toe touches 8 alternating lateral lunges 10 light KB deadlifts 8 DB strict presses 10 plank shoulder taps Movement Prep — 2 Rounds 6 KB h
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