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