WOD 10-23-2023 Monday
EMOM 20 M1: Max KB man makers 53/35 M2: Rest
WOD 10-20-2023 Friday
AMRAP 15: 25 Double Unders 5 Power Snatches 135/95 25 Double Unders 5 Bar Muscle Ups
WOD 10-19-2023 Thursday
3 Rounds 10 KBS Cleans 70/53 21/15 Calorie Row Directly into, 3 Rounds: 12 KB High Pulls 70/53 21/15 Calorie Row Directly into, 3 Rounds: 15 Russian KBS 70/53 21/15 Calorie Row
WOD 10-17-2023 Tuesday
10-8-6 Dual DB Push Press 50/35 Box Jump Overs 24/20 Rest 5 minutes 10-8-6 Dual DB Hang Snatches 50/35 Box Jump Overs 30/24
WOD 10-16-2023 Monday
10–>1 Dual KB Burpee DL 53/35 Pull ups
WOD 10-13-2023 Friday
Buy in: 800m run 4 rounds: 20 Single DB Cleans (split anyway) 50/35 15 Push ups 10 Single DB Snatches (split anyway) 50/35 Buy out 800m Run
WOD 10-12-2023 Thursday
AMRAP 12: 8 Barbell Ground to OH 95/65 24 SB Bear hug marches 150/100
WOD 10-11-2023 Wednesday
100 Lunge thrusters 75/55 *Every 3 minutes 1 round of “Cindy” 1 round of “Cindy”: 5 pull ups, 10 push ups, 15 Airsquats
WOD 10-10-2023 Tuesday
AMRAP 6: 6 Wall balls 20/14 to 10/9’ 3 Dual KB DL 70/53 1 Wall walk
WOD 10-09-2023 Monday
AMRAP 15 20 Air Squats 5 Power Cleans 155/105 15 Bar facing burpees
