Diane-ish

8/31/22

WOD

Deadlift 10x2
*rest 60 sec between sets

8 minute AMRAP of:
15 Deadlifts, 225/155-lbs.
15 Handstand Push-ups

Derek Eason
HPC&J

8/30/22

WOD

21-18-15-12-9-6-3 reps of:
Hang Power Clean and Jerk
Pull-ups
Box Jump Overs
*75/55-lbs. and 24"/20"

Derek Eason
Out of Reach

8/29/22

WOD

6 rounds for time of:
Run 400m
25 Burpees

*Burpees to a bar, 12" out of your reach.

Derek Eason
Together and Alone

8/27/22

WOD

30 minute AMRAP with a Partner:

15 Toes to Bar, each
30 Front Squats, each
Run 600m, together

30 Pull-ups, shared
60 Front Squats, shared
Run 1200m, in 200m relays

*75/55-lbs.

Derek Eason
Snatch

8/26/22

WOD

Every 1:30 for 15 sets:
2 Power Snatch + 1 OHS

For time with a Partner:
100 Calorie Row
100 Alt. DB Snatches, 70/50-lbs.

*Partition the Rowing and Snatches as desired.
*Share reps as desired.
*One person working at a time!

Derek Eason
10X

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

Derek Eason
Chipper

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

Derek Eason
Machine Mile

8/23/22

WOD

10 minutes:
Max Distance Machine

Run 1 Mile

10 minutes:
Max Distance Machine

Derek Eason
Power Clean

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

Derek Eason