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WOD for January 20th

Hero WOD “Scooter” AMRAP 30 30 Double unders/60 singles 15 pull ups S: Jumping pull ups 15 push ups 100m run Once teammate starts the run, next teammate can start. Immediately following: 5 Minutes to establish a combined 1RM deadlift.

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WOD for January 19th

Front Squat E3MOM for 15 Min 2 @ 85% 3×2 @ 90% 2 @ 80% WOD: 25-15-10 Weighted Reverse Lunge Step 50/35 Run 200 M before 25 Run 400 M before 15 Run 600 M before 10

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WOD for January 18th

Sumo Deadlift E2MOM for 14 min 2×2 @ 60% 2×2 @ 70% 1×2 @ 80% 1×2 @ 70% 1×2 @ 60% WOD: Buy in 50 Double Unders Then 10-9-8-7-6-5-4-3-2-1 KB Deadlift Rx:71/53 S:53/35 KB Swings 15/12 calories, Row in between rounds Then Cash out 50 Double Unders

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WOD for January 17th

Core EOMOM for 16 minutes Even: 2 Turkish get ups (L/R) Rx:35/26 Odd: 30 second weighted hollow body hold Rx:15/10 plate WOD: “Tammy’s Birthday WOD” 5 Rounds 9 Thrusters 45/35 9 ankle to bar S: HKR 9 Manmakers Rx:35/20 S:20/10 9 Mtn. Climbers 9 Y Ladders

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WOD for January 16th

Clean E2MOM for 14 min Power + Power position clean + clean Build to a heavy WOD: AMRAP 10 5 Power Cleans FB:165/115 Rx:135/95 S1:115/85 S2:95/65 100m Run

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WOD for January 15th

DB Strict Press & Push Press E2MOM for 10 min 5 + 3 Last rep of push press 3 sec. hold Rx:50/35 S:30/20 WOD: 5 Rounds 40 Double unders/80 singles 10 DB step ups Rx:30/20 to 24/20 10 HRPU 10 DB Push Press

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WOD for January 13th

Teams of Two Teams can break up reps anyway they choose, but each teammate must do 50% of total reps of each movement. Teammates will run the 400m together. AMRAP 30 400m run 40 Deadlifts Rx:135/95 40 Wall balls 20/14 40 box jumps 24/20 40 calories, row

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WOD for January 11th

Hip Bulgarian Split Squat w/ balance ball EOMOM for 8 Minutes Even: 8+ reps right Odd: 8+ reps left WOD: Buy In: 66 unbroken double unders or singles 10 Rounds 6 wall balls 20/14 6 push ups 6 pull ups 6 HSPU or seated DB press Rx:35/25 S:25/15 Cash out:[…]

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