8/16/22
WOD
10 minutes to work up to a:
Heavy Thruster
“CFT Sprint”
20-18-16 reps for time of:
Thrusters, 95/65-lbs.
Toes to bar
8/15/22
WOD
For time:
Run 800m
45 Dumbbell Deadlifts
35 Dumbbell Power Cleans
25 Dumbbell Push Presses
15 Devils Press
Run 800m
*Partition DB movements as
desired. 50/35-lb. DBs
8/14/22
WOD
Rest Day
8/13/22
WOD
15 Rounds for time of:
10 Line-facing burpees
10 Wallballs, 20/14-lbs.
10 Weighted Sit-ups w/ Medball
*35 Minute Time Cap
8/12/22
WOD
Every 2:00 for 10 sets:
Squat Clean and Split Jerk
1-3 reps
For time:
50 Single DB Hang Clean and Jerks, 50/35-lbs.
50 DB Box Step-ups, 50/35-lbs. to 24"/20"
50 Toes to Bar
8/11/22
WOD
20 minute AMRAP of:
Deadlift, 3 reps at 75%
6 Push-ups
9 Box Jumps, 24"/20"
12 Calorie Machine
8/10/22
WOD
Every 6:00 for 5 sets:
100 Double-unders
10 Ring Muscle-ups
8/9/22
WOD
Every 3:00 for 10 sets:
Row 500m
8/8/22
WOD
4 rounds for time of:
400m Run
40 Air Squats
4 Rope Climbs
8/7/22
WOD
Rest Day