October 2022

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.

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

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