Friday 09/16/2022

WOD
"Well Rounded"
10 Rounds For Time:
3 Clean and Jerks 155#/105#
200 Meter Run
1 Round of "Cindy"

*Cindy  = 5 pull ups + 10 push ups + 15 air squats

Thursday 09/15/2022

Strength
Back Squat
Build to a Heavy Set of 8

*Score = Heaviest Load

WOD
"Supper Time"
AMRAP 20:
5/4 Calorie Bike
100 Meter Farmers Carry
10/8 Calorie Bike
100 Meter Farmers Carry
15/12 Calorie Bike
100 Meter Farmers Carry
...
Add 5/4 Calories Per Round

Dumbbells: (50's/35's)
*Score = Total Rounds + Reps

Wednesday 09/14/2022

WOD
"Pyramid Scheme"
For Time [30 Minute Cap]:z

20 Double Unders, 2 Hang Snatches
40 Double Unders, 4 Hang Snatches
60 Double Unders, 6 Hang Snatches
80 Double Unders, 8 Hang Snatches
100 Double Unders, 10 Hang Snatches

Directly Into...

30 Sit-ups, 1,000 Meter Run
30 Sit-ups, 800 Meter Run
30 Sit-ups, 600 Meter Run
30 Sit-ups, 400 Meter Run
30 Sit-ups, 200 Meter Run

Barbell: 115#/85#
*Score = Time it takes to complete the workout

Tuesday 09/13/2022

Strength
Deadlift
Build to a Heavy Single

*Score = Heaviest Load

WOD
"Ball Don't Lie"
For Time [20 Minute Cap]:
150 Wall Balls 20#/14#

Every 2 Minutes: 
18/14 Calorie Row