Wednesday 09/07/2022

WOD
"SOS"
On the 4:00 x 5 Rounds:
60 Double Unders
30/21 Calorie Row
10 Thrusters 95#/65#

*Score = Sum of Total Time of all 5 rounds.

Tuesday 09/06/2022

Strength
Deadlift
Build to a Heavy Set of 3

*Score = Heaviest Load

WOD
"Grateful Dead"
3 Rounds For Time [21 Minute Cap]:
50/40 Calorie Bike
30 AbMat Sit-ups
20 Deadlifts 155#/105#
100 Meter Farmers Carry 50's/35's

Monday 09/05/2022

WOD
Teams of 2
For Time (45 minute cap):
400m run as a team
50 Kettlebell Swings 55#/35#
400m run
50 Partner Wall Balls 20#/14#
400m run
50 Hand Release Push-ups
400m run
50 Overhead Medball Lunge
400m run
50 Burpees
400m run
50 Pull-ups

*Break up work however you see fit. Runs are done together.

Saturday 09/03/2022

WOD
"Crumbl"
[Teams of 3]
For Time [35 Minute Cap]:
90-60-30:
Toes to Bar
Front Rack Reverse Lunges 75#/55#

After each round...

90 Overhead Squats 75#/55#

*One Athlete working at a time, Partition reps as needed