12/9/22

WOD

Every 2:00 for 7 sets:
Back Squat, 5 reps

Every 2:00 for 7 sets:
50' Double DB or KB Walking Lunge, heavy

12/8/22

WOD

6 rounds of:
3:00 On / 1:00 Off
9 Wall-balls, 20/14-lbs.
9 Box Jumps, 24"/20"
9 Kettlebell Deadlifts

12/7/22

WOD

EMOTM for 30 minutes:
1: 5 Bar Muscle-ups
2: 15 GHD Sit-ups
3: Rest
4: 10 Ring Dips, strict
5: 50 Double-unders
6: Rest

12/6/22

WOD

Every 3:00 for 5 sets:
3 Deadlift
3 Power Clean
3 Hang Power Clean

21-15-9 reps for time of:
DB Hang Cl. & Jerk, Right
DB Hang Cl. & Jerk, Left
DB Box Step-up, 24"/20"

12/5/22

WOD

15 minutes of:
Strict Muscle-up Practice

15 minutes for Max Distance:
Row :30
Rest :30

12/4/22

WOD

Rest Day

12/3/22

WOD

For time, with a Partner:
30 Rope Climbs
300' Double DB Walking Lunge
60 Double DB Snatches
90 Calorie Bike

12/2/22

WOD

Every 2:00 for 5 sets:
Push Press, 5 reps

Every 2:00 for 5 sets:
Push Jerk, 3 reps

Every 2:00 for 5 sets:
5 Strict Handstand Push-ups
Max Distance Handstand Walk

*Scaled
Every 2:00 for 5 sets:
10 Pike Handstand Push-ups
Max Wall-Walks

12/1/22

WOD

“CFT Cindy”

20 minute AMRAP of:
5 Strict Pull-ups
10 Hand Release Push-ups
15 Air Squats

11/30/22

WOD

Every 2:00 for 5 sets:
Deadlfit, 5 reps

For time:
50 Deadlift, 225/155-lbs.
100 Wall-balls, 20/14-lbs.
200 Double-unders
*Partition as desired.