Rinse and Repeat

8/1/22

WOD

For time:
800m Run
40 Burpee Box Jump Overs

Rest 5 minutes.

For time:
600m Run
30 Burpee Box Jump Overs

Rest 5 minutes.

For Time:
400m Run
20 Burpee Box Jump Overs

*24/20" Box

Derek Eason
“Glen”

7/30/22

WOD

“Glen”

For time:
135/95 pound Clean and jerk, 30 reps
Run 1 mile
Rope climb, 10 ascents
Run 1 mile
100 Burpees

Derek Eason
Clusters

7/29/22

WOD

Every 1:30 for 15 sets:
Thruster, 3 reps

For time:
30 Squat Clean Thrusters, 135/95-lbs.

Derek Eason
“Dork”

7/28/22

WOD

“Dork”

6 rounds for time of:
60 double-unders
30 kettlebell swings, 53/35-lbs.
15 burpees

Derek Eason
Run It

7/27/22

WOD

Every 6:00 for 6 sets:
Run 600m

*Due to Extreme Heat using Machines inside will also be an option!

Derek Eason
On and Off

7/26/22

WOD

5 rounds of 3:00 ON / 1:00 OFF
3 Front Squats, 155/105-lbs.
6 Handstand Push-ups
9 Toes to Bar or GHD Sit-ups

Derek Eason
Dip n’ Deads

7/25/22

WOD

Every 1:30 for 10 sets:
Deadlfit, 1 rep

21-15-9 reps for time of:
Deadlift, 275/185-lbs.
Strict Ring Dips

Derek Eason
“Tiff”

7/23/22

WOD

“Tiff”

On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 155/105 lb.
7 push presses, 155/105 lb.

Derek Eason