10/20/22

WOD

For time:
Row or Run 1600m
120 Double-unders
80 Medicine Ball Cleans, 20/14-lbs.
40 Toes-to-Bar
20 Burpee Box Jumps, 24"/20"

10/19/22

WOD

AMRAP in 20 minutes of:
5 snatches, 95/65-lbs.
3 muscle-ups

10/18/22

WOD

Strict Press 5x3

5 rounds for time of:
10 DB Hang squat clean thruster
Run 400 meters
*45/30-lbs.

10/17/22

WOD

Deadlift 5x3

9 rounds for time of:
5 Deadlifts, 225/155-lbs.
5 Handstand push-ups

10/16/22

WOD

Rest Day

10/15/22

WOD

For time, partition as desired:
100 Calorie Row/Ski
80 Power Snatches, 75/55-lbs.
60 Thrusters, 75/55-lbs.
40 Chest-to-Bar Pull-ups
20 Calorie Bike

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