Friday, 10/21/22
WOD
For Time:
1000m Run
75 Thrusters (45#/35#)
25 Burpee Box Jump Overs (24”/20”)
Thursday, 10/20/22
Partner WOD
For Time:
50 Synchro Toes to Bar
50 Power Cleans (155#/105#)
50 Synchro Toes to Bar
Accessory Work
4×10 Dumbbell Good Mornings
Wednesday, 10/19/22
WOD
3 Rounds:
20/16 Calorie Bike
25 Wall Balls (20#/14#)
15/12 Calorie Bike
15 Wall Balls
10/8 Calorie Bike
*Rest 1:1
Tuesday, 10/18/22
WOD
5 Rounds:
21/16 Calorie Row
15 Pull Ups
9 Strict Handstand Push Ups
*Rest 1:1
Monday, 10/17/22
WOD
5 Rounds:
50 Double Unders
6 Double Dumbbell Hang Snatches
5 Devil’s Press
4 Double Dumbbell Squat Cleans
*(50#/35#)
Accessory Work
5×10 GHD Sit Ups or Weighted Sit Ups
Thursday, 10/13/22
Partner WOD
5 Rounds:
20 Alternating V Ups (Each)
*Partner Plank Hold
15 Synchro Burpee Box Jump Overs (24”/20”)
Wednesday, 10/12/22
WOD
18 Minute AMRAP:
75 Double Unders
10 Power Cleans (135#/95#)
20/16 Calorie Bike
75 Double Unders
10 Power Cleans (135#/95#)
Tuesday,10/11/22
WOD
For Time:
40 Push Ups
40/32 Calorie Row
30 Push Ups
30/24 Calorie Row
20 Push Ups
20/16 Calorie Row
10 Push Ups
10/8 Calorie Row
Accessory Work
4×10 Lying Dumbbell Pull Overs
*Rest 90 Seconds
Monday, 10/10/22
WOD
3 Rounds:
12 Chest to Bar Pull Ups
20 Air Squats
50’ Walking Lunge
20 Alternating Dumbbell Snatches (50#/35#)
12 Box Jumps (30”/24”)
Accessory Work
4 Super Sets:
12 Bench Dumbbell Chest Fly’s
12 Weighted Hip Thrust