Tuesday 10/04/2022

WOD
"HANGING ON A MOMENT"
5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans 155#/105#
1-2-3-4-5 Rope Climbs

Rest 1 Minute After Each Round

Monday 10/03/2022

Strength
Back Squat
Build to a Heavy Set of 3 Reps

*Score = Heaviest Load

WOD
"Cement Legs"
On the 3:00 x 7 Rounds:
400 Meter Run
8 Front Rack Box Step-ups

Box: 24"/20"
Barbell: 95#/65#
*Score = Slowest Round

Saturday 10/01/2022

WOD
In Teams of 2
4 Rounds x AMRAP 7:
60 Overhead Squats
60 Bar-Facing Burpees
Max Calorie Row

Round 1: 95#/65#
Round 2: 115#/85#
Round 3: 135#/95#
Round 4: 155#/105#

*Split up work however you see fit. You can each have your own barbell and rower but only one person working at a time.
*Score = Total Calories

Friday 09/30/2022

WOD
"PARTI TIME”
For Time [30 Minute Cap]:
300 Double Unders
2 Mile Run
100 Toes to Bar

Partition However You'd Like

*Score = Total time. If you get time capped, enter 1 second for every missed rep. Every 100m of running will equal 1 rep.