2/7/23
WOD
In 10 minutes
Work up to a Heavy:
Squat Clean Thruster + Thruster + Push Press
27-21-15-9 reps for time of:
Box Jump overs, 24”/20”
Thrusters, 75/55-lbs.
2/6/23
WOD
"2022 AGQ Event 1"
3 rounds for time of:
20 toes-to-bars
20 Alt. DB Snatches, heavy
- Rest as needed -
3 rounds for time of:
20 Pull-ups
20 Alt. DB Hang Clean and Jerk, heavy
2/5/23
WOD
Rest Day
2/4/23
WOD
Tabata :20/:10 of:
Hang Power Clean
Pull-up
Strict Press
Push-up
Hang Power Snatch
Burpees over the Bar
*Rest as needed to transition between each.
2/3/23
WOD
Every 2:00 for 5 sets:
Back Squat, 5 reps
For time:
20 Front Squats, Heavy
30 Box Jumps, High
40 Kettlebell Swings, Heavy
2/2/23
WOD
“CFT Chipper”
For time:
Row 2500m
Run 1000m
75 Wall-balls, 20/14-lbs.
2/1/23
WOD
12.1
Complete as many reps as possible in 7 minutes of:
Burpees
11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (M: 75lbs / 35kg, W:55lbs / 25kg)
1/31/23
WOD
20 minute AMRAP of:
12 handstand push-ups
8 bar muscle-ups
4 power cleans
♀ 135 lb ♂ 205 lb
Announcement:
No 5 AM open gym Monday (1/30)
1/30/23
WOD
Every 3:00 for 5 sets:
Overhead Squat, 6 reps
15 minute AMRAP of:
25 Overhead Squats, 75/55-lbs.
20 Single DB Hang C&J, 50/35
15 Toes-to-Bar
1/29/23
WOD
Rest Day