WORKOUT

Monday 9/19/22

Warm-up 10 min EMOM 7 burpees Conditioning 25 min AMRAP Row 500m or Run 400m 10 Deadlifts 155/95 5 Hang cleans

Team of Two 25 Min AMRAP 6 Man Makes 12 T2B 12 Box Jumps 12 Power Cleans (135/85) 12 Burpees Over Bar 12 DB Snatches (50/30) 48 Double Unders

Thursday

Wednesday

For Time (in a Team of 3)Kettlebell Swings (53/35 lb)Box Jumps (24/20 in)Air SquatsPush-UpsBurpeesPull-UpsSit-UpsRow (calories)Double-UndersWall Ball Shots (20/14 lb)Ball Slams (30/20 lb)Dumbbell Push Press (45/35 lb)As a team, complete a total of 1776 reps involving all exercises in any order …

Home WOD40 min EMOM1-10 Burpee’s2-Run for 30 sec (100m)3-15 Squat Jumps4-30 Plank Shoulder Taps5-30 Double Unders (40 side to side hopes)

Team of Two

Row 2000m / 1500m40 Power Cleans (115/85)40 Burpee Over Bar200 Double Unders or 1000m Row40 Thrusters40  Burpees Over Bar100 /75  Cal RE Bike