OUR WODS

1/14/2020

12 Min EMOM Odd/Even:
Odd – Max Rep Strict Pull-ups
Even – Max Rep Strict Ring Dips

3 Rounds for Time:
Run 400m
15 Deadlifts 275/185

1/13/2020

Front Squats
2-2-2-2-2-2

For Time:
Row 500 m
25 Hanging Power Clean and Jerks 135/85
15 Sandbag G2OS 100/70

*Masters 115/75 – 100/70
*Scaled 95/65 – 70-50

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CF Basics

20 Min AMRAP:
5 Pull-ups
10 Box Jumps 24″/20″
15 Wall Balls 20/14

1/11/2020

Partner WOD
2 Rounds for Time:
P1 – 60 Double Unders
P2 – 60 Double Unders
P1 – 40 Wall Balls 20/14
P2 – 40 Wall Balls 20/14
P1 – 20 Toes to Bar
P2 – 20 Toes to Bar

1/10/2020

Back Squats
3-3-3-3-3

For Time:
Row 500 m
25 Thrusters 95/65
50 KB Swings 53/35
25 Thrusters 95/65
Row 500 m
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CF Basics
For Time:
40/32 Calorie Ski Erg
40 Sit-ups
40 Med Ball Cleans 20/14
40 Sit-ups
40/32 Calorie Assault Bike

1/9/2020

Hanging Power Clean and Jerks
3-3-3-3-3

For Time:
21-15-9 of:
Deadlifts 225/155
Box Jumps 24″/20″
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CF Basics
Hanging Power Cleans
3-3-3-3-3

For Time:
Row 500 m
then 21-15-9 of:
KB Swings 53/35
Burpees

1/8/2020

3 Rounds for Time:
Run 400 m
21 Toes to Bar
15 HSPU’s
9 Front Squats 155/105

MOD WOD
3 Rounds for Time:
Run 400 m
21 Toes to Bar / Hanging Knee Raises
15 DB Push Press 35/20 x 2
9 Front Squats 95/65

1/7/2020

10 Min EMOM:
Snatch Pull + Hanging Power Snatch + OH Squat + Hanging Squat Snatch @ AHAFA

For Time:
30/24 Calorie Assault Bike
24 Burpees over the Bar
18 Power Snatch 95/65
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CF Basics
17 Min AMRAP:
10 Deadlifts 135/85
20 Wall Balls 20/14
30 Double Unders / 60 Single Unders

BE STRONGER THAN YOUR STRONGEST EXCUSE