10/10/22
WOD
Complex x 5 sets:
1 Power Clean
1 Squat Clean
2 Jerks
10-9-8-7-6-5-4-3-2-1 reps of:
Power Clean, 135/95-lbs.
Handstand Push-ups
10/9/22
WOD
Rest Day
10/8/22
WOD
"Liam" w/partner
For time:
Run 800m with a 45/35-lb. plate
100 toes-to-bars
155/105lb. front squats, 50 reps
Rope climbs, 10 ascents
Run 800m with a 45/35-lb. plate
*Partition as needed.
*Start and Finish with Run.
10/7/22
WOD
Strict Press 5x5
Accessory:
5 sets for Quality:
10-15 DB Floor Press
10-15 DB Z-Press
With a Partner:
For time:
Accumulate 7:00 in a Handstand
*or 10:00 in a Plank
*or 350' Handstand Walk
10/6/22
WOD
“Cindy”
AMRAP 20 minutes of:
5 pull-ups
10 push-ups
15 squats
10/5/22
WOD
“CFT 2K Row”
For time:
Row 2000m
Accessory: TBA
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.
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
10/2/22
WOD
Rest Day
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