WOD 10-12-2022 Wednesday
20 Strict HSPU 30 Deficit Kipping HSPU 45/25lb 40 Kipping HSPU *60 Double Unders After each set of HSPU
WOD 10-11-2022 Tuesday
AFAP (As far as possible) 9 1-2-3-4-5-6-7….. Barbell Power Clean 95/65 Barbell FS 95/65
WOD 10-10-2022 Monday
AMRAP 20: 400m run 50m SB Bear Hug Carry 150/100
WOD 10-07-2022 Friday
AMRAP 12: 400m run 4 Power cleans 115/85 8 FR alternating lunges 115/85
WOD 10-06-2022 Thursday
3 Rounds FT: 40 air squats 30 push ups 20 Deadlifts 155/105 10 BMU TC 17
WOD 10-05-2022 Wednesday
AMRAP 14: 21 Burpee box jumps 24/20 21 KB SDLHP 53/35 21 wall balls 20/14lb to 10’/9’
WOD 10-04-2022 Tuesday
Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
WOD 10-03-2022 Monday
40-30-20-10 Squat jumps (only to parallel) Alt. DB Snatches 50/35 Sit-ups *4 burpee wall walks between each round
WOD 09-30-2022 Friday
3 Rounds: 600m run 30 T2B 200m barbell front rack carry 95/65
WOD 09-29-2022 Thursday
EMOM 20: M1:10-12 DB bicep curls M2:10-12 DB strict press M3:12-15 Front rack squats M4:12-15 Bent over Rows M5:45 second double unders **Same DB weight for the entire workout
