To the Max

10/4/22

WOD

4 sets:
2:00 On / 2:00 Off
100 Double-unders
Max Reps Ring Muscle-ups

Accessory:

3 sets:
10-15 DB RDL
10-15 DB Bent Over Row

*Use two Heavy DB's.

Derek Eason
Powerlifting Strength

10/3/22

WOD

Back Squat 5x5


6 sets for Quality and Load:
Double Kettlebell Front Squat x 12 reps
Front Rack Carry x 120'
Weighted Plank x 1:00

Derek Eason
“J.J.”

MEET US AT DOG DAY!

IF YOU HAVE A DOG, JOIN US FOR DOG DAY AT OSBORN AQUATIC CENTER AT NOON (SESSION 2)

10/1/22

WOD

“J.J.”

"J.J."
For time:
1-10 reps of:
Squat Clean, 185/125-lbs.
10-1 reps of:
Handstand Push-ups, Difficult

Derek Eason
Strong Man

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

Derek Eason
Time Constraint

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

Derek Eason
Double Couplet

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.

Derek Eason
15 and 1

9/27/22

WOD

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

Derek Eason
“CFT Grace 45”

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.

Derek Eason