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8/5 WOD

DT

5 Rounds For Time

12 - Deadlifts (155/105 lb)

9 - Hang Power Cleans (155/105 lb)

6 - Push Jerks (155/105 lb)


Beginner A

12 Deadlifts (75/55 lb)

9 Hang Power Cleans (75/55 lb)

6 Push Jerks (75/55 lb)


Beginner B

12 Deadlifts (45/35 lb)

9 Muscle Cleans (45/35 lb)

6 Strict Shoulder Presses (45/35 lb)

 
 
 

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Friday 12/5/25

Warm-Up - 2 rounds 200m easy run 10 Air Squats 10 Samson Lunges 10 Ring Rows 10 Roll N Reach Barbell Warm Up 5 Deadlifts 5 Hang Power Cleans 5 Push Press WOD – For Time You go, I go — split reps 60 Wa

 
 
 
Thursday 12/4/25

Warm-Up (8 min) 3 rounds: 10 ring rows 10 scap push-ups 15-sec active hang 6 Burpees Skill / Strength (15 min) – Strict Pulling 5×3 Strict Pull-Ups (add band or small weight to meet reps) 3×6 Mixed-gr

 
 
 
Wednesday 12/3/25

Warm Up - 2 rounds 200m row or jog 10 KB sumo deadlifts 10 glute bridges 8 inchworms 6 empty-bar sumo deadlifts Sumo Deadlift 5×5 @ 60%-65% Rest 90–120 sec Accessory 3 rounds: 12 DB Romanian deadlifts

 
 
 

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