Squat Snatch

12/13/22

WOD

EMOTM for 12 minutes:
Squat Snatch, 1-3 reps

12 minute AMRAP of:
9 Double DB Snatch, 40/25-lbs.
6 Box Jump Over, 24"/20"
3 Burpee Box Jump Overs

Derek Eason
“CFT Test”

12/12/22

WOD

“CFT Test”

For Max Reps:
3:00 Max Double-unders
Rest 3:00
3:00 Max Pull-ups
Rest 3:00
3:00 Max Alternating Pistols

Derek Eason
“Bradshaw”

12/10/22

WOD

"Bradshaw" w/partner
20 rounds for time of:
3 Handstand push-ups
225/155 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

*you do a round, then partner does a round.

Derek Eason
Back Squat

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

Derek Eason
Nines

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

Derek Eason
EMOTM

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

Derek Eason
Complex

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"

Derek Eason
Strict MU

12/5/22

WOD

15 minutes of:
Strict Muscle-up Practice

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

Derek Eason