Thursday 10/13/2022

WOD
"Ready to Mingle"
3 Rounds For Time [27 Minute Time Cap]:
800 Meter Run
50 Single Dumbbell Box Step-ups 20"
30 Single Dumbbell Hang Snatches 50#/35#

Wednesday 10/12/2022

WOD
“NO SHOES, NO SHIRT, NO PROBLEM”
For Time [38 Minute Cap]:
4,000 Meter Bike
2,000 Meter Row
100 Toes to Bar

2 Minutes On, 1 Minute Off

If time capped, add 1 second to your time for every missed rep.

Tuesday 10/11/2022

Strength
Back Squat
Build to a Heavy Single

*Score = Heaviest Load

WOD
"Roomba"
On the Minute x 15:
Minute 1: 1 Wallball + Max Burpees
Minute 2: 2 Wallballs + Max Burpees
Minute 3: 3 Wallballs + Max Burpees
...
Minute 15: 15 Wallballs + Max Burpees

Medicine Ball: 20#/14#

*Score = Total Burpees

Monday 10/10/2022

WOD
"Dream On"
AMRAP 20:
1 Power Clean
1 Burpee Pull-Up (Rx + = Ring MU)
100 Meter Run
2 Power Cleans
2 Burpee Pull-Ups (Rx + = Ring MU)
100 Meter Run
3 Power Cleans
3 Burpee Pull-Ups (Rx + = Ring MU)
100 Meter Run
...
Add 1 Rep Each Round

Barbell: 185#/135#

*Score = Total Rounds + Reps, count each 100m as 1 rep