9/22/22

WOD

3 rounds for time of:
20 Burpees to a Target
20 DB Box Step-ups, 24"/20"
20 DB Push Press
20 Sit-ups

*Single Heavy DB for Step-ups
and Push Press.

9/21/22

WOD

10 minutes to work up to a:
Heavy 5RM Hang Power Clean

“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans, 135/95-lbs.

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......