Kitchen Sink

9/15/22

WOD

4 rounds for time of:
21 Wall-balls, 20/14-lbs.
18 Pull-ups
15 Kettlebell Swings, 53/35
12 Handstand Push-ups

Derek Eason
Any Way you Want It

9/14/22

WOD

For time:
100 Burpees to a Bar, 6"
80 Toes-to-Bar
60 Alt. DB Snatch, Heavy

*partition reps as desired!

Derek Eason
Ladder

9/13/22

WOD

10 minute EMOTM of:
1: Deadlift, 10 reps
2: DB Floor Press, 10 reps

10 minute AMRAP of:
5 Calorie Row
1 Wall-Walk
10 Calorie Row
2 Wall-Walks......

Derek Eason
Sprint Chipper

9/12/22

WOD

For time:
100 meter Walking lunge
800 meter Run
100 Squats

EMOTM for 10 minutes:
1-3 Rope Climbs

Derek Eason
Endurance Club

9/10/22

WOD

5 minute AMRAP of:
50' Sandbag Carry
5 Burpees over Sandbag

5 minute AMRAP of:
100' Farmer's Carry
10 Push-ups

5 minute AMRAP of:
Row 15/12 Calories
15 Heavy/Drag Double-unders

5 minute AMRAP of:
20 Calorie Bike
20 Sledge Hammers

5 minute AMRAP of:
25 Air Squats
25 Sit-ups

5 minute AMRAP of:
300m Run
30 Box Get-overs

*Rest as needed to transition between AMRAPs.

Derek Eason
Mad Max

9/9/22

WOD

EMOTM for 30 Minutes:
1: Thruster, 1-3 reps
2: Max Ring Muscle-ups
3: Rest

Derek Eason
WOD Chipper

9/8/22

WOD

For time:
100 Double Unders
50 Calorie Row (600m Run)
25 DB Box Step-up, 2 x 50/35-lbs.
10 Wall-Walks
25 DB Box Step-up, 2 x 50/35-lbs.
50 Calorie Row (600m Run)
100 Double Unders

Derek Eason
Power Clean

9/7/22

WOD

Every 2:00 for 6 sets:
Power Clean 6-4-2-6-4-2 reps

21-15-9 reps for time of:
Power Clean, 185/125-lbs.
Strict Handstand Push-ups

Derek Eason
Bearhug

9/6/22

WOD

10 minute EMOTM:
1: Max Distance Sandbag Carry
2: Rest (while partner goes)

*50' increments*
*Bearhug Carry*

Four rounds for time of:
Run 400m
50 Air Squats

Derek Eason