Wednesday 10-13-21
5 rounds
20 GHD situps
400 run
Category: Uncategorized
Tuesday 10-12-21
20 pulls on the rower
15 wallball shots 20/14
row until you accumulate 2000/1600m
Monday 10-11-21
8 rounds
:20 muscle ups
:10 rest
:20 clean and jerks 135/95
:10 rest
Sunday 10-10-21
partner Cameron
AMRAP 20:
50 Synchro Walking Lunge Steps 25 Chest-to-Bar Pull-ups
50 Box Jumps (24/20”)
25 Triple Unders
50 Hip Extensions
25 Ring Dips
50 Knees-to-Elbows
25 Partner Wall Ball Tosses (20/14#) 50 Synchro Sit-ups
5 Rope Climbs (15-ft.)
- With a partner. Partners alternate work and rest except for the synchronized movements.
Saturday 10-9-21
wod
3 rounds
5:00 per round
200m db farmers carry 35/25
AMRAP
10 db deficit pushups
10 db squats
Friday 10-8-21
wod
4 rounds for reps
4:30min to complete
800m run
max double unders
1:30 min rest
Thursday 10-7-21
wod
”Lane”
5 rounds
max unbroken hang power cleans (3/4 body weight)
max unbroken handstand pushups
rest as needed
Wednesday 10-6-21
wod
front squat
10-5-3-1-1-1-3-5-10
Tuesday 10-5-21
12 min AMRAP
9 deadlifts 115/75
6 burpees
3 power cleans 115/75
Monday 10-4-21
10 rounds
3 weighted pull-ups 45/30
5 strict pulls
7 kipping pullups