Tuesday 10-5-21
12 min AMRAP
9 deadlifts 115/75
6 burpees
3 power cleans 115/75
Category: Uncategorized
Monday 10-4-21
10 rounds
3 weighted pull-ups 45/30
5 strict pulls
7 kipping pullups
Sunday 10-3-21
wod
5 rounds for distance
:50 row
:10 rest
:40 row
:20 rest
:30 row
:30 rest
:20 row
:40 rest
:10 row
:50 rest
Saturday 10-2-21
heavy “Grace”
Friday 10-1-21
6 rounds
400m run
12 box jump overs 30/24
*hands can touch
Thursday 9-30-21
wod
thrusters
1-1-1-1-1-1-1-1-1-1-1-1
Wednesday 9-29-21
wod
5 min AMRAP
5 single arm kb swings 53/35
10 up-downs to plate
3 min rest
4 min AMRAP
10 Russian kb swings 53/35
10 up-downs to plate
3 min rest
3 min AMRAP
max distance kb carry …
Tuesday 9-28-21
5 rounds
500/350m row
after each round, perform 2 double unders per stroke.
Monday 9-27-21
50-30-20
thrusters 65/45
pullups
Sunday 9-26-21
wod
100m run
100 lateral hops over bar
100m run
30 hang power cleans 135/95
100m run
3:00 plank
100m run
30 front rack lunges 135/95
100m run
100m kb farmers carry 70/53
100m run