Monday

Oct 03, 2022

Every 2 mins for 10 mins, alternating between:

4 Back Squats, 80% 1RM

4 Back Squats, 80% 1RM

4 Back Squats, 80% 1RM

4 Back Squats, 80% 1RM

3 Back Squats, 85% 1RM

For time:

Row, 1000 m

50 Thrusters, 95/65 lbs

30 Bar Muscle-ups

 

Tuesday

Oct 04, 2022

Every 2 mins for 18 mins, alternating between:

10 Bench Press

8 Bench Press

6 Bench Press

4 Bench Press

2 Bench Press

4 Bench Press

6 Bench Press

8 Bench Press

10 Bench Press

20 rounds for time of:

1 D-Ball Over Shoulder, 100/80 lbs

2 Alternating Pistols

3 Handstand Push-ups

Wednesday

Oct 05, 2022

Every 1 min for 20 mins:

1 Squat Snatch, 70% 1RM

3 rounds for time of:

30 Dumbbell Snatches, 50/35 lbs

30 Toes-to-bars

  

Thursday

Oct 06, 2022

Farm Games WOD 1: (Front Squat max only)
Front Squat : 1 Rep Max

For time:
50 Ring Muscle-ups
50 Front Squats, 70% 1RM

*Partition in any way.

Friday

Oct 07, 2022

4 rounds for time of:

Run, 800 m

75 Double Unders

50 Sit-ups

*Runners Challenge, 6 rounds for time.*

Saturday

Oct 08, 2022

Gym is closed for Farm Games 2022!