Thursday 10/19/2022

WOD
"Sea Shanty"
5 Rounds For Time [35 Minute Cap]:
500/400 Meter Row
15 Box Jumps 30"/24"
3 Rope Climbs

Rest 2 Minutes Between Rounds

Wednesday 10/18/2022

Strength
Back Squat

Build to a Heavy Set of 20

*Score = Heaviest Load

WOD
"Compounding Interest"
For Time:
5 Rounds of:
30 Double Unders
10 Overhead Squats 95#/65#

Directly Into..

1 Round of:
30 Overhead Squats 95#/65#
100 Double Unders

Tuesday 10/17/2022

WOD
“Jerry Can”
For Time [35 Minute Cap]:
1 Mile Run
100 Meter Farmers Carry
2,000/1,600 Meter Row
200 Meter Farmers Carry
1 Mile Run
100 Meter Farmers Carry
 
Dumbbells: (50’s/35’s)

Monday 10/17/2022

WOD
"I LOVE THIS BAR"
AMRAP 7:
Power Snatches 115#/85#

On the Minute:
7 Toes to Bar

Rest 6 Minutes

AMRAP 7:
Bar-Facing Burpees

On the Minute:
7 Push Press 115#/85#

*Score = Athletes will log Reps of Power Snatches and Reps of Bar-Facing burpees. Overall score is the Sum Total Reps