Surf and Turf

10/22/20

WOD

3 rounds of:
Row 500m
Rest 2:00

3 rounds of:
Run 400m
Rest 2:00

Train At Home

6 rounds of:
Run 400m
Rest 2:00

Derek Eason
Clean and Jerk

10/21/20

WOD

Every 5:00 for 6 sets:
3 Clean and Jerks, Heavy
21 Wall-balls, 20/14-lbs.
Run 200m

Train At Home

Every 5:00 for 6 sets:
7 Object Cleans, heavy
21 Air Squats
Run 200m

Derek Eason
Ring the Bells

10/20/20

WOD

At 0:00
50-40-30 reps for time of:
Kettlebell Swings
Double-unders

At 15:00
40-30-20 reps for time of:
Kettlebell Clean and Jerks
Sit-ups

At 30:00
30-20-10 reps for time of:
Kettlebell Snatches
Burpees

*One 53/35-lb. Kettlebell

Train At Home

50-40-30-20-10 reps for time of:
Object swings/cleans/or snatches
Burpees
Sit-ups

Derek Eason
Climbing the Ladder

10/19/20

WOD

Every 2:00 for 6 sets:
Front Squat, 6 reps

12 minute AMRAP of:
3 Handstand Push-ups
3 Box Jumps, 24”/20”
3 Double DB Power Cleans, 50/35-lbs.
6 Handstand Push-ups
6 Box Jumps
6 Double DB Power Cleans
9 Handstand Push-ups
9 Box Jumps
9 Double DB Power Cleans…
*increase by 3 reps each set

Train At Home

18 minute AMRAP of:
3 Pike Handstand Push-ups
3 Box Jumps
3 Object Cleans
6 Pike Handstand Push-ups
6 Box Jumps
6 Object Cleans
9 Pike Handstand Push-ups
9 Box Jumps
9 Object Cleans…

Derek Eason
René

10/17/20

WOD

”René”
7 Rounds for Time:
400m Run
21 Lunges
15 Kettlebell Swings, 53-lb/35-lb
9 Burpees

Train At Home

7 Rounds for Time:
400m Run
21 Lunges
15 Object Swings
9 Burpees

Derek Eason
Rocked to the Core

10/16/20

WOD

Every 8:00 for 4 sets:
5 Muscle-ups
15 Toes-to-Bar
25 Sit-ups
Run 300m

Train At Home

Every 8:00 for 4 sets:
5 Pike Handstand Push-ups
15 Toes-to-target
25 Sit-ups
Run 300m

Derek Eason
Push-Pull

10/15/20

WOD

In a 12 minute Window:
100 Wall-balls, 20/14-lbs.
With remaining time,
Max Distance Row

EMOTM for 12 minutes:
1: 10 Ring Rows
2: 10 DB Floor Press

Train At Home

For Time:
100 Object Thrusters
100 Object Rows
100 Object Floor Press
*Partition reps as needed

Derek Eason
Double-under Wonder

10/14/20

WOD

25 minute AMRAP of:
600m Run
60 Double-unders
30 DB Snatches, 40/30-lbs.
400m Run
40 Double-unders
20 DB Snatches
200m Run
20 Double-unders
10 DB Snatches

Train At Home

25 minute AMRAP of:
600m Run
60 Double-taps
30 Object Snatches
400m Run
40 Double-taps
20 Object Snatches
200m Run
20 Double-taps
10 Object Snatches

Derek Eason
Double KB Fun

10/13/20

WOD

Every 2:00 for 6 sets:
Back Squat, 6 reps

12 minute AMRAP of:
6 Double KB Thrusters, 53/35-lbs.
9 Burpees
12 Double KB Deadlifts

Train At Home

3 Sets of:

6 minute AMRAP of:
6 Object Thrusters
9 Burpees
12 Object Deadlifts

Rest 3 Minutes

Derek Eason