10/12/22

WOD

For time:
75 Pull-ups
75 Push-ups
75 Front Squats
75 Hang Power Cleans
75 Push Press
75 Sit-ups
75 Double-unders

*75/55-lbs.

10/11/22

WOD

Deadlift 5x5

Accessory:

5 rounds for Quality:
10-15 Single Leg KB RDL/leg
20-30 Banded Hamstring Curl
10-15 Bent Over Barbell Row
10-15 Banded Strict Chin-ups

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