Strength A1 - Incline DB Bench press -Build to a Heavy 5 and repeat 2-3x A2 - Gorilla Rows - 3 x 8/arm Workout 12 min AMRAP 4 Dball over shoulder/total (100/60) 8 Toes to [...]

​ ​​ Strength 1 A1 - Power clean + Hang squat clean -Build to a heavy double of the complex, then repeat that weight 2-3x A2 - Planche plank hold - 4 x 20 sec [...]

Partner WOD 20 RFT 4 DB snatch/total (alternating) 6 Burpees over the DB 8 Goblet squats 12/10 cal row Rx - 1-50/35   Accessory work Half kneeling windmill - 2 x 8/side DB armbar - [...]

Strength A1 - Barbell reverse lunge 3 x 10/total *Alternate steps A2 - 90/90 Hip Switch - 3 x 8-10/total Workout Tabata* KB Swings (70/53) Sit ups Score is total reps of both movements combined. [...]

Workout Old City Benchmark #5 5 RFT 400m run 15 Deadlifts (225/155) Compare to 10/24/22 Compare to 6/14/22 Compare to 4/13/22

Workout 20 min AMRAP 2 Rounds of “Cindy” 12/9 cal Bike “Cindy” is 5 pull ups, 10 push ups, 15 air squats