3.10.2022

FUNday OPEN WOD 22.3

WORKOUT 22.3

For TIME:
21 pull-ups
42 double-unders
21 thrusters (weight 1) 
18 C2B pull-ups 
36 double-unders
18 thrusters (weight 2) 
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

♀ 65 lb, 75 lb, 85 lb
♂ 95 lb, 115 lb, 135 lb
55+ ♂ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups, then C2B pull-ups | 65 lb, 85 lb, 105 lb

12min Time cap 



3.09.2022

3.08.2022

Wednesday

Incline DB Bench Press
10-5-5-5-5-5

Landmine Complex
3 Rounds for Quality:

 6 Roll Out Pushup 

 6 Bent Over Row 

 6 Offset Reverse Lunge 

 6 Offset Deadlift 

 12 Front Squat 

 6 Rotational Core 

 6 Deadlift 

 6 Offset Reverse Lunge 

 6 Bent Over Row 

 6 Rollout Push Up 


REST 90sec b/n rounds


3.07.2022

Tuesday

4 Rounds for TIME of: 
 400m RUN
 Jumping Agility Course
 10 Pull-UPs

       then…

KB Carry Relays



3.06.2022

Monday- PART II


For TIME:
1.2.3.4.5….10.9.8.7.6….1 reps of:
 Deadlifts 
 Bar-facing BURPees

RX ♀ 155 lb ♂ 225 lb
Masters 55+ ♀ 125 lb ♂ 185 lb
Time cap: 10 minutes