Bulldozer
Tuesday November 1 , 2022 A. 8 Sets of 8 DB seated strict press B. Partner AMRAP 10 Share 12 Dips 12 V Ups Together at same time
October 2022
Halloween Chipper
WOD Monday 10 – 31 – 22 For time 1000m row or run 50 wall balls 40 box jumps 30 toes to bar 40 box jumps 50 wall balls 1000m run or row
Push Jerk triples
Friday October 28th , 2022 A. 5 sets of 3 push jerk B. “Annie “ 50 – 40 – 30 – 20 – 10 double unders situps
Ropes and Ladders
Thursday October 27th , 2022 20 min amrap 100m run 10 Alternating DB snatch 50 / 35 1 15ft Rope climb accent + Add a 100m lap , 10 DB snatch reps and 1 rope climb rep every round. If you finish 5 total rounds,before 20: 00 you completed the workout.
Front Squat Strength
Wednesday October 26th , 2022 Front Squat ( from the ground ) 5 – 5 – 5 3 – 3 – 3 1 -1 – 1 Cash out Max cals with a partner 4 min each 3 min each 2 min each 1 min each using the same machine and a running 20:00 clock.
Classical Music
Tuesday October 25th , 2022 5 rounds Run 250m 12 Sumo deadlift high pull 12 push press 95 / 65 bar
Snatching Chief
Monday October 24th , 2022 5 x 3 min amraps 3 power snatch 6 push ups 9 air squats rest 1 min Score rounds and reps
Vindicate
Friday October 21st , 2022 For time 3 rounds 6 Power clean 6 BBJO rest 2 min 4 rounds 4 squat clean 4 bbjo rest 2 min 5 rounds 2 cluster 2 bbjo 155 / 105 barbell.
Mule
WOD Thursday October 20th , 2022 You go , I go for 4 rounds with partner 100m farmer carry 2 x 50/35 KB or DB 250m med ball carry 400m run 8 devils press 50 / 35 30 min cap
Row – Nastics
Wednesday , October 19 , 2022 8 x 2 min rounds , 2 min rest All rounds begin with 20 / 18 cal row ODD : max reps pull ups even max reps HSPU / push up
