5/5/22

WOD

30 minute AMRAP w/partner:
Max Distance Row
While one athlete rows other athlete completes AMRAP of:
10 Russian KB Swing, 53/35-lbs.
10 Step-ups, 24"/20"
10 Sit-ups

*Switch as desired, score is distance and rounds + reps

5/4/22

WOD

3 rounds for time of:
Run 400m
20 Thrusters, 95/65-lbs.
10 Ring Muscle-ups

5/3/22

WOD

Every 1:30 for 7 sets:
Hang Power Clean, 1-3 reps

DB "DT"
5 rounds for time of:
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Push Jerks
*50/35-lbs.

5/2/22

WOD

“CFT Mile”
For time:
Run 1 Mile

Accessory:
5 sets for QUALITY:
Strict Chin-up x 5-10 reps
Shoulder Tap x 15-30 reps

5/1/22

WOD

Rest Day

4/30/22

WOD

"Hortman"
45 minute AMRAP of:
Run 800 meters
80 Squats
8 Muscle-ups

4/29/22

WOD

10 minutes to Establish:
1 RM Snatch

- Rest 5 minutes -

10 minutes to Establish:
1 RM Clean and Jerk

*Score is Snatch + Clean and Jerk

4/28/22

WOD

"The Ghost"
6 rounds of:
1 minute of Rowing
1 minute of Burpees
1 minute of Double-unders
1 minute rest

4/27/22

WOD

5 sets of:
3 minute AMRAP of:
3 Push-ups
6 KB Swing, 70/53-lbs.
9 Air Squats
-Rest 2 minutes-

*RX+ = HSPU

4/26/22

WOD

4 rounds for time of:
15 Chest-to-Bar Pull-ups
15 Deadlifts, 185/135-lbs.
Run 400m