10/14/22
WOD
Back Squat 5x3
Accessory:
3-5 rounds for Quality of:
10 KB Goblet Squats, Heel Elevated
50' Double KB Front Rack Lunge
100' Farmer's Carry, Heavy
10/13/22
WOD
5 rounds for time of:
Run 400m
21 Kettlebell Swings, 70/53-lbs.
15 Box Jumps, 24"/20"
Accessory: TBA
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