WOD

Wednesday, September 7, 2022

1 minute of pull-ups
1 minute of rowing
1 minute of pull-ups
2 minutes of rowing
1 minute of pull-ups
3 minutes of rowing
1 minute of pull-ups

Score total number of pull-up reps and calories rowed separately.

Tuesday, September 6, 2022

Strength
Split Jerk

Conditioning
AMRAP in 6 minutes of:
7 Power cleans (115#/85#/55#)
5 Reverse front rack lunges (115#/85#/55#)
3 Shoulder to overhead (115#/85#/55#)

Monday, September 5, 2022

Rest

Sunday, September 4, 2022

3 Rounds for time of:
15 HSPUs
25 Pull ups
75 Double unders

Saturday, September 3, 2022

For time:
200m Run
50 Sit-ups
5 Deadlift (315#/225#)
200m Run
40 Sit-ups
4 Deadlift (315#/225#)
200m Run
30 Sit-ups
3 Deadlift (315#/225#)
200m Run
20 Sit-ups
2 Deadlift (315#/225#)
200m Run
10 Sit-ups
1 Deadlift (315#/225#)

Friday, September 2, 2022

Rest

Thursday, September 1, 2022

AMRAP in 6 minutes of:
2-4-6-8-10-12-etc…
Hang clean
Shoulder to overhead

-THEN-

AMRAP in 3 minutes of:
Toes to bar

-THEN-

AMRAP in 6 minutes of:
2-4-6-8-10-12-etc…
Hang snatch
Overhead squat

Wednesday, August 31, 2022

27-18-9 reps for time of:
Back squat (225#/155#)
Burpee box jump (24″/20″)

Tuesday, August 30, 2022

For time:
1944m Row
-THEN-
78 KB swings (53#/35#)
78 KB push press (53#/35#)
78 KB swings (53#/35#)

Monday, August 29, 2022

Rest