WOD
"Big Ten"
4 sets For Time:
400m Run
-Rest 1:00-
200m Run
-rest 45 seconds-
100m Run
-rest 2:00 between sets-
Or (You choose)
Bike Option
4 sets For Time:
25/20 Calorie Air Bike
-Rest 1:00-
15/12 Calorie Air Bike
-rest 45 seconds-
10/8 Calorie Air Bike
-rest 2:00 between sets-
WOD
Mission 22 WOD
FOR TIME:
22 Push Ups
22 Air Squats
22 Kettlebell Swings
22 Pull Ups
22 Deadlifts
22 Push Presses
22 Box Jumps
22 Burpees
22 Goblet Squats
22 Lunges
22 Toes to Bar
22 Hang Power Cleans
22 Thrusters
22 Box Jump Overs
22 Hand Release Push Ups
22 Kettlebell High Pulls
22 Reverse Lunges
22 Chest to Bar Pull Ups
22 Front Squats
22 Power Snatches
22 Burpee Box Jump Overs
22 Push Ups
Barbell: 95/65#, Kettlebell: 53/35#, Box 24/20″
This workout consists of 22 movements to honor the 22 Veterans we lose each day to suicide, and to stand with those still here, still fighting. It’s a challenge, a tribute, and a call to action.
Strength
Back Squat 1x1
Build to a new 1RM Back Squat
WOD
"Crisp Mornings"
For Time:
21-18-15-12-9
Calorie Row
Double Kettlebell Front Rack Lunge Steps (53s/35s)
Women Calories: 16-14-12-9-6
Strength
Clean & Jerk 1x1
Build to a new 1RM in the Clean & Push Jerk OR Clean & Split Jerk (athlete’s choice)
WOD
"Harvest Moon"
Every 1:00 (10:00)
10 Toes to Bar
10 Push Press 95#/65#
*Score is slowest set
