8/25/22

WOD

10 rounds for time of:
100m Farmer's Carry, 53/35-lbs.
10 Kettlebell Swings, 53/35-lbs.
50 Double-unders

8/24/22

WOD

For time:
15 Muscle-ups
25 Wall-balls, 20/14-lbs.
35 Box Jumps, 24"/20"
45 Burpees
35 Box Jumps, 24"/20"
25 Wall-balls, 20/14-lbs.
15 Muscle-ups

8/23/22

WOD

10 minutes:
Max Distance Machine

Run 1 Mile

10 minutes:
Max Distance Machine

8/22/22

WOD

15 minutes to Work up to a:
Heavy Power Clean, 3RM
Heavy Power Clean, 2RM
Heavy Power Clean, 1RM

15 minute AMRAP of:
20/15 Calorie Row
10 Power Cleans, 155/105-lbs.
5 Wall-Walks

8/21/22

WOD

Rest Day

8/20/22

WOD

Running "Nate"
30 minute AMRAP of:

Partner A:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70/53-lbs.

Partner B:
Run 400m

*Start where your partner left off.

8/19/22

WOD

EMOTM x 30 minutes:
1: Snatch Deadlift, 7 reps
2: Hang Power Snatch, 5 reps
3: Overhead Squat, 3 reps
4: Max Strict Pull-ups
5: Rest

8/18/22

WOD

For Max Reps:
Tabata Jumping Air Squat
Tabata Calorie Bike
Tabata Plate Ground to OH
Tabata Burpees to a Plate
Tabata Squats with a Plate

*rest 1 minute between each Tabata.
*jumping squats are to a plate, 45/35-lbs.

8/17/22

WOD

10 minutes to work up to a:
Heavy Deadlift

Directly into,
5 minute AMRAP for Quality of:
10/10 Single Leg Kettlebell RDLs
20 Russian Kettlebell Swings, Heavy
30 second Dead Hang

Rowing Intervals

0:00 - 3:00 Row 400m
3:00 - 5:00 Row 300m
5:00 - 6:00 Row 200m
Rest Until 9:00
9:00 - 10:00 Row 200m
10:00 - 12:00 Row 300m
12:00 - 15:00 Row 400m

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