Wods

January 23

January 22, 2019

in a 6:00 Window…
50 Wall Balls (20/14) *Females 9′
Time remaining, AMRAP:
12 Deadlifts (185/135)
12 hand release push-ups
Rest 4 min

In a 6:00 Window…
35 Wall Balls (20/14) *Females 9′
Time remaining, AMRAP:
9 Deadlifts (225/155)
9 hand release push-ups

Rest 4:00

In a 6:00 Window…
20 Wall Balls (20/14) *Females 9′
Time remaining, AMRAP:
6 Deadlifts (275/185)


January 22

Quickly Work up to a heavy push press

3 rds. for time
21/18 calorie row
7 c2b

Directly into
3 rds of
9 power cleans 135/95
9 push jerks 135/95


January 21

January 20, 2019

Normal Hours today

Work up to a heavy hang power snatch+ohs

AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double-Unders
15 Overhead Squats (95/65)


January 20

January 19, 2019

Work up or on deadlift
100 calories for time assault bike
every min on the min. 3 deadlifts 225/155


January 19

January 18, 2019

Teams of two broken up evenly
2rds
100 pistols or 200 lunges
80 medball sit-ups (done at same time)
60 hand release burpees
40 box jumps 24/20
20 jumping lunges


January 18

January 17, 2019

18.1
20 min. amrap
8 toes-2-bar
10 d.b. hang clean & jerks 50/35
14/12 calorie row


January 17

January 16, 2019

Teams of two
on a 30 min. clock
Row 5k
with the remainder of the time max calories on assault bike

Score is # of calories on bike


January 16

January 15, 2019

Back squat 5×5 heavier then last week
For time
Row 500
60 wallballs 20/14

depending on class size run two heats


January 15

January 14, 2019

Push Press
6-5-4-3-2-1

For time
100 double unders
75 k.b. swings 53/35
50 push press 75/55


January 13

January 12, 2019

Glose grip bench press 10-8-6-4-2

10-8-6-4-2
manmakers 53/35
25 ab mat sit-ups between rds


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