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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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Monday11/10/25

Power Clean Mechanics Warm-Up (10 min) 10 PVC pass-throughs 10 jumping squats/Broad Jumps 8 empty-bar front squats 6 hang power cleans 100m run Lift: Power Clean (Teaching Focus – Mechanics) 5 sets of

 
 
 
Friday 11/7/25

Friday 🔥 Warm-Up 2 rounds 10 good mornings 8 lunge + reach 8 empty-bar DL’s WOD (20 min) — TEAM WORKOUT Partner A: 8 deadlifts (moderate), 6 burpees, 10 sit-ups Partner B: rest, swap every round Coo

 
 
 
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

 
 
 

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