10-21-21

Box Jumps
10′ to get High

WOD: At least 5 Rounds
10 Close Grip Bench
3 Box Jumps
10/8 Bike
Bench goes Up; Bike gets Fast

10-20-21

WOD 1. 4′ Ladder
2-4-6-8-10….
Double DB Power Cleans
DB Push Ups
Lunge Steps
50/35

WOD 2. For Time
1200/1000m Row

WOD 3. For Time
800m Run

10-19-21

Front Squats
10@35% – 1st 5 pause
8@45% – 1st 4 pause
6@55% – 1st 3 pause
Then, choose Heavy or Reps
Heavy: 4@65% – 1st 2 pause / 2@75% – 1 with pause / 3 attempts at Heavy 2
Reps: 5 Sets of 5@55% + 100m Row

“Thruster Annie
50-40-30-20-10
Abmat Sit Ups
DU
5 DB Thrusters 50/30

10-18-21

Hang Clean & Jerk
8@35/45%
5@55%
7 minutes to find 3 rep max

For Time:
1000/800m Row Buy In
400m Run
40 Deadlifts with 3RM # from Above
400m Run
300/250m Row Cash Out

10-15-21

Team of 2 – 15′ AMRAP
15/10 cal Assault Bike
10 Wallballs
30 DU
(Alternate movements)

10-14-21

Strict Press
10@35/45%
5@55/65%
Work to 3 Rep Max – 3 Attempts

WOD: For Time
500/400m Row Buy In
Then,
400m Run
20 Push Jerk (w/3RM press weight)
400m Run
20 Push Jerk
400m Run

10-13-21

Deadlifts – Heavy or Lots!

Heavy: 10@35/45%
5@55/65/75/85% …. new 5 Rep Max Attempt

Lots:
10@35/45%
Then, 10 min alt emom….
1. 8 DL @ 55%
2. 25 DU / 65 Singles

WOD: For Time
21-15-9
Hang Power Cleans 95/65
Toes To Bar
4 Bar Over Burpees after Each Round

10-12-21

4 Rounds:
10 DB Curl & Press
20 DB Row

5 Rounds:
15 CG Bench Press (Unbroken)
30 Weighted Sit Ups
500/400m Row
200m Run

(Add Weight; Row Faster; Run Faster Each Round)

10-11-21

Front Squats
10@35/45/55%

WOD 1. Alternating EMOM x 5 Rounds
1. 8 Speed Front Squats @50%
2. 10 STO 5 R/5L 50/30

WOD 2. 8′ AMRAP of The Chief
3 Power Cleans 135/95
6 Push Ups
9 Airsquats

10-08-21

WOD – For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift @ 100% BW
Bench Press @ 75% BW
20 DU / 50 Singles