WOD

10/11/21

WOD: 21-15-9Deadlift (225/155)Cal Bike-Rest 2 minutes-15-12-9Deadlift (275/185)Cal Bike 18 MIN CAP(Score is total time)

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10/10/21

WOD: EMOM X 12Minute 1: 12 MB Cleans (20/14)Minute 2: 15 Wall Balls

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10/9/21

Strength: Floor Press3×10 WOD: AMRAP X 20I Go, You Go5 T2B10 DB Floor Press (50/35)20 Double Unders

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10/8/21

WOD: Open 18.2 and 18.2aOn a 12 minute clock…1-2-3-4-5-6-7-8-9-10DBL DB Front Squats (50/35)Bar Facing BurpeesThen..Establish 1 RM Clean in time remaining(2 scores, time for 18.2 and load for 18.2a)

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10/7/21

WOD: AMRAP X 1415 Single Arm DB Push Press (R Arm) (50/35)30 Box Jumps (24/20)15 Single Arm DB Push Press (L Arm)30 Sit-Ups

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10/6/21

Strength: EMOM X 12Minute 1: 200m runMinute 2: 6-10 Strict Pull-Ups WOD: Helen3 RFT400M Run21 KB Swings12 Pull-Ups 15 MIN CAP

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10/5/21

Strength: EMOM X 8Minute 1: 1 Wall WalkMinute 2: 5 Hang Power Snatches WOD: AMRAP X 24200m Farmers Carry (53/35)20 Hang Power Snatches (75/55)5 Wall Walks:30 Hollow Hold

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10/4/21

Strength: Deadlift4×2 @ 95% of 1RM WOD: 3 RFT7 Deadlifts (275/185)20/18 Cal Row-Rest 1:00 between rounds- 12 MIN CAP

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10/3/21

Strength: Floor Press3×12 WOD: AMRAP X 1210 Single Arm DB Thrusters (R Arm) (50/35)10 Single Arm DB Thrusters (L Arm)15 Hand Release Push-Ups20 Sit-Ups

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10/2/21

WOD: For Time w/ a Partner1 mile run (Split into 200’s)60 Power Snatches (135/95)2k row (Split into 250’s) 30 MIN CAP

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