2/9/23

WOD

"The Ghost"
6 rounds of:
1 minute of Rowing
1 minute of Burpees
1 minute of Double-unders
1 minute rest

2/8/23

WOD

20 minute AMRAP of:
10 Shuttle Runs, 25'x2
5 Snatches
8 Shuttle Runs
4 Snatches
6 Shuttle Runs
3 Snatches
4 Shuttle Runs
2 Snatches
2 Shuttle Runs
1 Snatch

*Athlete Chooses Snatch weight.

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