Tuesday 10/18/22 wallballs + power cleans

 For time: 10 rounds

10 wallball shots (20/14)

1 power clean (225/155)

Monday 10/17/22 squats

 Metcon:

Row 400

Then 5 RFT

     5 front squats

     15 DUBS/ 45 singles

Row 400

Then 5 RFT

     5 back squats 

     15 DUBS/ 45 singles

Row 400

Then 5 RFT

     5 Overhead squats

     15 DUBS/ 45 singles

Row 400

Option #2 

For time:

21 deadlifts 

50 air squats 

15 KTE

15 deadlifts 

50 air squats 

15 KTE

9 deadlifts 

50 air squats 

15 KTE

Sunday 10/16/22

               LYNNE

5 Rounds for max reps ( not for time)

Body weight bench press

Pull ups

* then max effort DUBS/single unders in 90 seconds

Saturday 10/15/22

 

Thursday 10/13/22 Grace

 GRACE

 for time 30 clean & jerks 

135/95, 95/65, 65/45

Wednesday 10/12/22

 

Tuesday 10/11/22 The Chief