02
11
2022
DU Carry Step-ups Box jumps
3 rounds for time 50 Double-unders 400m KB/DB single arm farmers carry (M24/22.5/ F16/15 kg) 15 KB/DB single arm box step-up and overs 20 Box jumps (60/50 cm)
01
11
2022
Hang barbell
AMRAP 10 min 3 Hang power clean (50/30kg) 2 Hang squat clean 1 Front squat 9 Toes-to-bar
31
10
2022
The Lucky 13 Pumpkin Partner WOD
AMRAP 24 min 13 pumpkin deadlifts 13 lunges with pumpkin OH 13 pumpkin goblet squats 13 pumpkin wall balls 13 pumpkin slam balls 13 pumpkin partner sit-up throws 130m pumpkin carry – in partners
30
10
2022
Bear walk and KB
5 rounds 60m bear crawl 14 KB goblet squats (24/16kg) 7 single arm KB shoulder-to-overhead (each side)
29
10
2022
box around-the-worlds
5 Rounds – In partners 10 box around-the-worlds 30 toes-to-bars Break up movements between each other however you like. One person working at a time
28
10
2022
Overhead Squats EMOMS 3-5-7 reps
EMOM for 5 min 3 Overhead squats @ 80% Rest 2 min EMOM for 5 min 5 Overhead squats @ 70% Rest 2 min EMOM for 5 min 7 Overhead squats @ 60%