9/24/22
WOD
With a Partner
15 minute AMRAP of:
Row 1000m in 200m Relays
50 Wall-balls
Rest 5 minutes
15 minute AMRAP of:
Run 1000m in 200m Relays
50 Push-ups
*Share Wall-balls and Push-ups between partners
9/23/22
WOD
Every 2:30 for 6 sets:
Front Squat 6-4-2-6-4-2 reps
Teams of 3
15 minute AMRAP of:
10 Sandbag Squats
100' Sandbag Carry
*Each partner does a full round then switch.
*Teams determined by Sandbag used.
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