9/20/22
WOD
Every 3:00 for 10 sets:
3 SandBag Cleans, Heavy
12 Toes-to-Bar
48 Double-unders, Heavy
9/19/22
WOD
20 minute AMRAP of:
Run 200m
20 Kettlebell Swings, 70/53-lbs.
Carry Kettlebell 200m
9/18/22
WOD
Rest Day
9/17/22
WOD
For time:
Run 800m
21-15-9 reps of:
Box Jump
Deadlift
Run 800m
15-12-9 reps of:
Box Jump Over
Power Clean
Run 800m
12-9-6 reps of:
Burpee Box Jump Over
Clean and Jerk
*95/65-lb. Barbell or 50/35-lb. DB's.
9/16/22
WOD
“CFT CFT”
7 minutes 1RM Power Clean
Rest 3 minutes.
7 minutes 1RM Squat Clean
Rest 3 minutes.
7 minutes 1RM Push Press
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
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!
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......
9/12/22
WOD
For time:
100 meter Walking lunge
800 meter Run
100 Squats
EMOTM for 10 minutes:
1-3 Rope Climbs
9/11/22
WOD
Rest Day