9/30/22

WOD

Every 2:00 for 6 sets:
Squat Snatch 6-4-2-6-4-2 reps

20 minutes of:
Yoke Carry, 100'
Sandbag Cleans, 5 reps
Sandbag Lunges, 10 reps
Farmer's Carry, 100'
Sledge Hammers, 20 reps

9/29/22

WOD

15 minute AMRAP of:
20 seconds of Pull-ups
20 seconds of Sit-ups
20 seconds of Squats

Cash-out:

Teams of 3
10 minute AMRAP:
Bike/Ski Calories

9/28/22

WOD

3 rounds for time of:
Run 400m
21 Slam Balls, 30/20-lbs.

- Rest -

3 rounds for time of:
Row 500m
21 Wall-balls, 30/20-lbs.

9/27/22

WOD

AMRAP 20 minutes of:
15 Double-unders
15 Burpees
15 Box Jump, 24"/20"
Rope climb, 1 ascent

9/26/22

WOD

EMOTM for 10 minutes:
Clean and Jerk, 1 rep @ 80-90%

“CFT Grace 45”

For time:
45 Clean and Jerks, 115/75-lbs.

9/25/22

WOD

Rest Day

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.