5/7/22
WOD
”Josh”
For time:
21 Overhead squat, 95/65-lbs.
42 Pull-ups
15 Overhead squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups
5/6/22
WOD
Strict Press
10-10-8-8-6-6-4-4-2-2 Reps
Accessory:
4 sets for QUALITY:
10 DB Floor Press
20 Bulgarian Split Squats (10/10)
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