WOD

Sunday, November 6, 2022

3 Rounds for time of:
Run 400m
20 Pull ups
20 Overhead squats (95#/65#)

Saturday, November 5, 2022

25 Rounds for time of:
5 Burpees
10 Sit ups
15 Air squats

Friday, November 4, 2022

Rest

Thursday, November 3, 2022

Skill / Strength
Clean

Conditioning
As many reps as possible in 10 minutes following the rep scheme below until time expires:
3 Hang squat clean thrusters (135#/95#)
1 Rope climb
6 Hang squat clean thrusters (135#/95#)
2 Rope climb
9 Hang squat clean thrusters (135#/95#)
3 Rope climb
etc…

Wednesday, November 2, 2022

For time:
800m Run
80 KB swings (53#/35#)
80/55 Calorie assault bike
80 KB swings (53#/35#)
800m Run

Tuesday, November 1, 2022

Strength
Back squat

Conditioning
For time:
1,000m Row
50 Box jumps (24”/20”)
30 Bench press (155#/ 105#)

Monday, October 31, 2022

Rest

Sunday, October 30, 2022

For time:
30 Wall ball (30#/20#)
Run 1 mile
30 Wall ball (30#/20#)

Saturday, October 29, 2022

In teams of 2 for time:
30 Clean & jerk (135#/95#)
EMOM perform 10 burpees.

Friday, October 28, 2022

Rest