WOD

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• Every 3:00 x 3, 10 Back Squats
  • Use heaviest set of 10 weight from 9/23/22

METCON

• AMRAP12:
  2 Wall Walks
  50′ Sled Push AHAP
  1 Rope Climb (Legless if able)
  Rest :30

SPEAKEASYSWEAT

• Buy In:
  1 Mile Run

  5 Rounds
  10 Burpee Pull Ups
  16 DB Box Step Overs

  Cash Out:
  75 Situps

SPEAKEASYCROSSFIT

METCON

• Athletes will work through as many reps as possible in 4:00:
  30/20 Calorie Row/Ski
  2 Power Cleans (185/135#)
  30 Toes To Bar
  3 Power Cleans
  40 Burpees
  4 Power Cleans
  50 Step Ups (24/20″)
  5 Power Cleans

  Rest 2:00

  Athletes will then start back at beginning and work through as many reps as possible in 8:00

  Rest 2:00

  Athletes will then start back at beginning and work through then entire workout FOR TIME

SPEAKEASYSWEAT

• 6 RFT

  500m Row
  10 Ring Dips
  :25 Side Plank (L)
  :25 Side Plank (R)

SPEAKEASYCROSSFIT

METCON

• 14 Sets
  Odd Rounds: 4 High Box Jumps + :8 Assault Bike SPRINT
  Even Rounds: 3 Heavy Deadlifts (touch n go) + :8 Assault Bike SPRINT

  Rest 1:30 Between Rounds

SPEAKEASYSWEAT

• EMOM24
  1: 3-4 Wall Walks
  2: 40 Double Unders
  3: Max Goblet Squats
  4: Rest

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• Back Rack Lunges for load:
  #1: 6 reps
  #2: 6 reps
  #3: 6 reps
  #4: 6 reps

METCON

“Devil Down Under”

• For Time:
  10-8-6-4-2 Devil Press (2×50#/2×35#)
  50 Double Unders

SPEAKEASYSWEAT

• AMRAP22
  12 Dual DB Deadlift
  9 Dual DB Hang Power Cleans
  6 Dual DB STOH
  100′ Sled Push

Spooky Season

SPEAKEASYCROSSFIT

• “Lynne”
  • 5 Rounds for Total Reps
    • Max reps BW Bench Press
    • Max reps Strict Pull Ups

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• Every 2:30, 5 Back Squats (Building every other round) for 6 Rounds

METCON

• 20/15 Cal Assault Bike
  200′ Sled Push (+70/+45)
  10 Sandbag Over Shoulder

SPEAKEASYSWEAT

• Every 2:30 x10
  3 Dual DB Devil Press
  30 Double Unders
  10 Wallballs

SPEAKEASYCROSSFIT

• 400m Run at the start of each round
  21-15-12-9-6-3 of:
  Unbroken Shoulder to Overhead (Build)

SPEAKEASYSWEAT

• Rowling!

  10 Rounds
  200m Row/Ski Sprint

  Between every round, perform:
  12 DB Plank Passes
  12 Hollow Rocks

SPEAKEASYCROSSFIT

SKILL

• 15 Minutes reviewing the kip and muscle up progressions. If you do not yet have strict pullups, you will be focusing on tightening up your kip and working Muscle Up drills on the low rings.

METCON

• For Time:
  • Double Unders
    20-40-60-80-100
    Muscle Ups
    2 – 4 – 6 – 8 – 10

SPEAKEASYSWEAT

• AMRAP20

  400m Run
  10 Dual DB Bench Press
  20 Abmat Sit-Ups

After Party

• 3 Rounds
  20 Alt. Hammer Curls
  Rest :30

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• Front Squat
  • 1 x 3
  • 2 x 2
  • 3 x 1

METCON

• AMRAP10
  • 5 Power Cleans (135/95#)
    10 Wall Balls (20/14#)

SPEAKEASYSWEAT

• 6 Rounds

  25 American Swings
  50′ Walking Lunge
  2 Rope Climbs