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Emmy Simpkins

11.3.22- Thursday

By WODNo Comments

SPEAKEASYCROSSFIT

METCON

  • AMRAP15
    30 KB swings 53/35
    20/15 cals ass bike
    10 Strict pullups

    Rest 3 minutes, then for time:

  • 21-18-15-12-9
    Goblet squats 53/35
    42-36-30-24-18
    Double Unders

SPEAKEASYSWEAT

  • 0:00-18:00
    2000m Row/Ski

    Into AMRAP:
    100″ Sled Push
    2 Wall Walks
    :25 Hammer Curl Wall Sit

AFTER PARTY

  • Accumulate:
    30 Plank Pass Throughs
    30 Dead Bugs

11.2.22- Wednesday

By WODNo Comments

SPEAKEASYCROSSFIT

STRENGTH

  • Every 2:00 x 6
    • 8 Bent Over Row AHAP

METCON

  • AMRAP15:
    Ascending reps by 1 of:
    Power Snatch 115/85
    OHS

    *Between each completed complex perform 5 T2B
    *For each break before a complex is completed, run 100m before picking the bar back up.
    *Do all reps of power snatches, then all reps of OHS unbroken for as long as you can

SPEAKEASYSWEAT

  • 400m Run
    40 Single DB Box Step Ups
    20 Russian KB Swings
    400m Run
    30 DB Box Step Overs
    20 Russian KB Swings
    400m Run
    20 Box Jumps
    20 Russian KB Swings
    400m Run
    10 Box Jump Overs
    20 Russian KB Swings
    400m Run

    25 Min Cap

11.1.22- Tuesday

By WODNo Comments

SPEAKEASYCROSSFIT

STRENGTH

  • Every :90 x 10 rounds
    10 DB Push Press reps at a challenging load

METCON

  • For time:
    1000m Ski
    20 Strict HSPU
    750m ski
    15 Strict HSPU
    500m ski
    10 Strict HSPU

SPEAKEASYSWEAT

  • AMRAP25
    50 Double Unders
    2-4-6..etc
    Alt DB Devils Press
    Air Squats
    V-Ups

10.31.22- Halloweenie

By WODNo Comments

SPEAKEASYCROSSFIT

STRENGTH

  • Every 3:00 x 5
    • 5R/L Back Rack Lunges @ 60-70% of 1RM Back Squat

METCON

  • EMOM16:
    Min1: 12 Dead lifts 185/135
    Min2: 9 Burpee box jumpovers 24/20
    Min3: 6 Hang squat cleans 185/135
    Min4: Rest

SPEAKEASYSWEAT

  • 5 RFT

    20/15 Cal Assault Bike
    30 Alt DB Hang Snatches
    15/10 Push Ups
    10 Hollow Rocks + :20 Hollow Hold

10.28.22- Friday

By WODNo Comments

SPEAKEASYCROSSFIT

  • 21-15-9
    Wallball (20/14#)
    Toes to Bar

    Rest 2:00

    9-15-21
    Wallball
    Toes to Bar

NECCESSARY ACCESSORY

  • 4 Rounds:
    10 Barbell Good Mornings
    1:00 Reverse Plank
    1:00 KB Front Rack March

10.26.22- Wednesday

By WODNo Comments

SPEAKEASYCROSSFIT

  • 30:00 Window

    10-9-8-7-6-5-4-3-2-1 Reps for LOAD
    Sandbag over the Shoulder
    Bench Press

    In remaining time AMRAP:
    20/15 Calorie Row
    15/10 Push Ups
    10 Alternating V Ups

SPEAKEASYSWEAT

  • EMOM24
    1- 12/9 Cal Assault Bike Sprint
    2- 6 Renegade Rows
    3- 12 Wall Balls + Max Crossbody Mtn Climbers
    4- Rest

    Renegade Row = 1R/1L High Plank Row + Push Up

10.25.22- Tuesday

By WODNo Comments

SPEAKEASYCROSSFIT

WEIGHTLIFTING

  • 2 Push Jerks + 1 Split Jerk
    • Every 1:30 x 5
      Build across all 5 sets

METCON

  • 15:00 Window:

    500m Row/Ski
    21 Pull Ups
    400m Row/Ski
    15 Chest to Bar Pull Ups
    300m Row/Ski
    9 Muscle Ups

    In remaining time, as many strict pull ups as possible

SPEAKEASYSWEAT

  • AMRAP24
    400m Run
    10 Dual KB Deadlifts
    10 Box Jumps
    10 V-Ups

10.24.22- Monday

By WODNo Comments

SPEAKEASYCROSSFIT

WEIGHTLIFTING

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

METCON

  • 2:00 on/1:00 Rest x 6 or until 100 Overhead Squats have been accumulated
    12/9 Calorie Assault Bike
    6 Power Snatches (95/65#)
    Max Reps Overhead Squats in remaining time

SPEAKEASYSWEAT

  • 4:00 ON, 1:00 OFF x4
    500/400m Ski
    1:00 Dual DB OH Walking Carry
    Max Double Unders in remaining time

10.20.22- Thursday

By WODNo Comments

SPEAKEASYCROSSFIT

WEIGHTLIFTING

  • 10 x 3 Back Squat 80-85%

METCON

  • For Time:
    50/40 Calorie Assault Bike
    5 Rope Climbs

    8:00 Time Cap

SPEAKEASYSWEAT

  • 5 RFT

    50 Double Unders
    10 Dual DB Burpee Deadlifts
    10 Dual DB Lunges
    10 Dual DB Hang Cleans
    10 Dual DB Push Press

    Rest 2:00 between rounds