WODS 10/21/24

Monday 10/21

"STRENGTH"

In 15 Mins Complete 
5 Rounds of Complex
2 Strict Press + 2 Push Press + 2 Jerks

"CONDITIONING"

"Part - Ghost" (15 Mins)
4 Rounds for Max Total Reps
1 Min Row Cals
1 Min Burpees
1 Min Double Unders
1 Min Rest

Fitness: No Pushup Burpee / Single Unders

Tuesday 10/22

"STRENGTH"

E2MOM (8mins)
Set 1: 3 Squat Cleans 
Set 2: 4 Squat Cleans
Set 3: 5 Squat Cleans
Set 4: Single Set Max Rep Deadlift
60-70% of 1RM 
*Light to Mod Weight, Steady Pace, Grip Choice

"CONDITIONING"

AMRAP 12mins
5 Deadlifts (225/155)
15 Toes to Bar
25 Box Jumps (24/20)

Performance: (185/125), 10 Toes to Bar

Fitness: (135/95), 10 Hanging Knee Raises, 15 Box Jumps (16/12)

"FINISHER"

50 Supermans

Wednesday 10/23

"CONDITIONING"

Teams of 2 - Trade Reps
In 22 Mins Complete:
2500m Bike
60 Abmat Sit-ups
240Ft Single Arm Farmer Carry (70/44)
4 Wall Walks 
1500m Bike 
60 Abmat Sit-ups
240Ft Single Arm Farmer Carry (70/44)
4 Wall Walks 
1500m Bike 
60 Abmat Sit-ups
240Ft Single Arm Farmer Carry (70/44)
4 Wall Walks 
In Remaining Time Max Rep Clean & Jerk (175/125)

*By 20min mark start Clean & Jerk

Thursday 10/24

"STRENGTH"

Min:0-3 10 Rep Front Squat @ 60 %
Min3-6: 8 Rep Front Squat @ 70%
Min 6-9: 6 Rep Front Squat @ 80%

"SKILL"

Tabata 10 Sec Work / 20 Sec Rest
8 Rounds: L-Hang / Bent Knee Hang

"CONDITIONING"

Each For Time:
1k Row
Rest 3 Mins
750m Row
Rest 3 Mins
500m Row

Friday 10/25

"STRENGTH"

In 12 mins Build to a Heavy for the Day:
2 Rep Snatch (any)

"CONDITIONING"

For Time:
20 Hang Power Snatch 95/65
40 Kettlebell Goblet Walking Lunge Steps (53/35)
60 Pull Ups
80 Air Squats
100 Russian Kettlebell Swings (53/35)

Performance:
20 Hang Power Snatch 75/55
30 Kettlebell Goblet Walking Lunge Steps (44/25)
40 Pull Ups
50 Air Squats
100 Russian Kettlebell Swings (44/25)

Fitness:
20 Hang Power Snatch 45/35
30 Kettlebell Goblet Walking Lunge Steps (25/15)
40 Ring Rows
50 Air Squats
75 Russian Kettlebell Swings (25/15)

Saturday 10/26

"CONDITIONING"

Teams of 2 - Trade Rounds
AMRAP 18mins
12 Wallball (20/14) (10/9')
12 Burpee to Plate (45)
12 Calorie Row

Performance:
10 Wallball (20/14) (10/9')
10 Burpee to Plate (25)
10 Calorie Row

Fitness:
8 Wallball 
8 Burpee
8 Cal Row