6’s

3/28/22

WOD

AMRAP 6:
20 Wall-balls, 20/14-lbs.
10 Chest to Bar Pull-ups

AMRAP 6:
16 Box Jumps, 24"/20"
8 Chest to Bar Pull-ups

AMRAP 6:
12 Walking Lunges
6 Chest to Bar Pull-ups

*Rest 3 minutes between each.

Derek Eason
“Jenny”

3/26/22

WOD

“Jenny”
AMRAP 20 minutes of:
45/35lb. overhead squats, 20 reps
45/35lb. back squats, 20 reps
400-meter run

Derek Eason
Jerk Complex

3/25/22

WOD

7 sets of:
1 Push Press
2 Push Jerks
3 Split Jerks

Accessory:
3 sets for Quality:
Z-press with DBs or KBs x 10
Overhead Hold w/DBs x 1:00

Derek Eason
10/10

3/24/22

WOD

10 minute AMRAP of:
15 Calorie Row
20 DB Squats, 50/35-lbs.

Rest 5 minutes

10 minute AMRAP of:
15 Burpees
20 DB Hang Power Cleans, 50/35-lbs.

Derek Eason
Deadlift

3/23/22

WOD

Work up to a Heavy:
Deadlift, 3 reps

21-15-9 reps for time of:
Deadlift, 225/155-lbs.
Box Jumps, 24"/20"
Toes to Bar

Derek Eason
“CFT Grace 45”

3/22/22

WOD

Work up to a Heavy:
Front Squat, 3 reps

“CFT Grace 45“
For time:
45 Clean and Jerks, 115/75-lbs.

Derek Eason
Sprint

3/21/22

WOD

Every 4:00 for 8 sets:
Run 400m
40 Double-unders

Derek Eason
“Bell”

3/19/22

WOD

“Bell”
3 rounds for time of:
185/125 lb. deadlifts, 21 reps
15 pull-ups
185/125 lb. front squats, 9 reps

Derek Eason